A. Skill:
a) GH Raises – 3 x 10
b) GHD Back Extensions – 3 x 10
 
B. MWOD:
Couch Stretch – 2 x 45s ea side
 
C. WOD:
15min AMRAP –
Buy-In:
1k Row
-then-
100m KB Suitcase Carry L Arm (53/35)
100m KB Suitcase Carry R Arm
25 Burpees
50 Sit-Ups
 
D. Post-WOD Recovery:
Quad Foam Roll – 2min ea side