Warm-up:
10 Minutes:
5 One Arm Kettlebell Swings, left
5 One Arm Kettlebell Swings, right
5 Russian Kettlebell Swings
15 Hollow Rocks
Strength:
Deadlift 4×6, use last weeks top set of 8
WOD:
3 Rounds For Time:
30 Pushups
30 Butterfly Sit-Ups
30 Superman Extensions
TIMECAP: 15:00
Extra Work
4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band