Strength

Dumbbell Z Press

3 x 8
(1-2 minute rest)

4 Rounds

20-30 seconds x Hanging L Sit
8 x Hanging Leg Raise
(30-60 second rest)

WOD

Buy in: 25 Cal Row/ 20 Cal Bike

21 – 15 – 9

Deadlifts (185/135)
Pull Ups

Cash out: 25 Cal Row/ 20 Cal Bike