Warm-up:
4 Sets:
10 Scapular Pullups w/pause @ top
10 Scapular Pushups w/Pause @ Top
10 Walking Lunges
10 Hollow Rocks
Strength:
Back Squat 5RM, then 90%x5x3
WOD:
4 Rounds For Time:
10 Strict Toes to Bar
30 Superman Extensions w/Pause @ top
TIMECAP: 16:00
Extra Work: 10 Minutes Volume Accumulation:
Death March