Strength
3 Sets
8 Front Foot Elevated KOT Split Squats (DB in each hand)
+
8 Pronated Grip Barbell Row
+
:20 Hollow Hold w/ PVC Overhead
-rest 1-2 minutes between sets-
WOD
“Mostly Bodyweight”
10 Sets @ Increasing Paces
2 Double DB Devil’s Press
4 Toes To Bar
10 Air Squats
CAP 20