Mwod: Row 2 mins, Stretch wrists x 2mins, Band lat/tri stretch x 2mins/side, Roll upper back with roller x 20 + 20 tspine extensions, Couch stretch x 2mins/side
Lift: Clean Work up to heavy double x4, 3, 3, 2
WOD: Abdominus 1 RFT
250m row
20 Landmines
20 V-ups
30 Wipers
50 Sit ups
10 Burpees
50 Russian Twists
30 Single Leg Hollow holds (15 per leg)
20 Leg Raises
20 Landmines
10 Burpees
Lift: Clean Work up to heavy double x4, 3, 3, 2
WOD: Abdominus 1 RFT
250m row
20 Landmines
20 V-ups
30 Wipers
50 Sit ups
10 Burpees
50 Russian Twists
30 Single Leg Hollow holds (15 per leg)
20 Leg Raises
20 Landmines
10 Burpees
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