MWOD: Row 300m, Lax ball traps + upper back x 2 mins/side (time it), Band lat/tri stretch x 1min/side, T-Spine ext on roller x 30 reps, Couch stretch x 1 min/side
LIFT: Military- 5@75%, 3@85%, 1@95%, Max@85%
WOD: A) 8 min AMRAP
DB Floor Press x8
Plank Row x8
Band Pull Apart x16
B) 8 min AMRAP
HR Push-ups x10
Body Row x10
DB Side Raise x10
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