Functional Fitness

Warm up:
9 x 20 sec on / 10 sec off:
Glute bridges
Inch worms
KB Bent over rows

Strength:
Glute Bridge Floor Press
4 x 10-12

KB Seesaw Rows
4 x 12-16 (Alt.)

WOD:
12 min AMRAP:
3 Wall Walks / 3 x 1 Wall walk into 1 sHSPU
6 Strict Pull-ups / Ring rows
9 DB Push press 2 x 22.5/15kg