White Knuckles

Warm up: 3 rounds

10 push up

10 inchworm

2 wall walks

10 jump lunges

Body Armor: Tabata 8 rounds :20 each exercise

Max sit ups

Max glute bridges

Hollow hold

Glute bridge hold

WOD: 3 rounds

20 Bent over rows/odd object rows

400m run

40 barbell cleans/odd object ground to shoulder

400m run

20 push jerks/odd object rows

Stretch: 3 rounds 30s 

20 scorpion

Silverback stretch

:30 butterfly

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