WARM UP

3X10 BANDED LAT PULL DOWNS + 12 HIP EXT.

ACCESSORY WORK 

A) 5X8 DB BENCH ROW W/ ROTATION/SIDE, REST 1 MIN

B) 5X8 DB CROSSBODY SINGLE LEG RDL/LEG, REST 1 MIN

CONDITIONING 

 12 MIN AMRAP

-12 WALL BALLS 20/14

-10 TOES TO BAR

-8/6 CAL ROW