Warm up

3-4 Rounds

30 seconds x Banded Good Mornings
30 seconds x Band Pull Aparts
30 seconds x Paloff Hold
1 minute x Plank

Strength

Floor Press

5 sets of 10 – 12 reps

with 3 sec hold at the top, go pretty heavy here

WOD

5 Rounds

9 Close Grip Pushups
18 Sit Ups
36 Double Unders