Warm Up

2 sets
10/7 cals row
5 donkey kicks to burpee- in a tall plank, shoot your feet back to the top of the box and then shoot them back underneath you to stand up from the plank
10-20 Double unders
30 second handstand hold



Lats to Fly
First warm up with 20 prone PVC lift offs
then
4 rounds
A. 20 x Standing hollow body banded lat pull downs
B. 5 each letter with light plates- IYT- while laying on a bench


WOD
"Interstate Highway"
For Time
Buy In: 50 10m shuttle runs
4 rounds
15 devil's press 50/35 35/20
30 wall balls 20/14
Buy Out: 50 10m shuttle runs
Time Cap 30:00