Warmup
100 single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10 light dumbbell press (single arm-alternating)
30 secs with bar in rack position (elbows up, core and glutes engaged)
Then
Progress to working load(s) as needed
WOD
Press:
Press:
3-3-3-3-3
Follow with 5 rounds no rest of:
10 GHD Back extensions
10 AbMat Sit ups
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10 AbMat Sit ups
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