Warm Up
Double Under Practice
Banded Good Morning
BandedBent Over Row
MB Thruster
Up Downs
4 Rounds
Then Active Hang 30 seconds
Mountain Climbers x 30
Strength
Supported Bent Over Row
Single Arm with Bench
4 x 8 working set
Super Set
Goodmorning Stance
SA Banded Pull
4×10
WOD
12 min AMRAP
5 cal Sprint
9 Wall Balls (20/14)
21 Double Unders (1 minute DU practice)
9 Pull Ups (or Ring Rows)