Primer: 3 Rounds
10 Single Leg Step ups Per side
10 DOuble KB Romanian DL
10 Glute Walk Outs
Strength: 4 Sets
8 pendlay Row
20 DB Floor Press
Rest 1-2 Minutes between sets
Bulletproof:
50s Hanging
50M Single ARM DB Overhead Carry
WOD: 21-15-9
Cal Bike
Burpee Box Jump Over @ 24/20
10 Minute Time Cap
Bulletproof Shoulders:
21-15-9
Cal Bike
Russian KB Swings @ 70/53