Warm Up3:00 dynamic warm up Three sets of: T-Spine Pulse x 8 reps place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down Russian Baby Makers x 10 reps Band Pass Thrus in Squat x 8-10 reps then Three sets of: DB skull crushers x 8 reps DB floor press x 8 reps- lay flat on the ground and press DB weight like bench pressing

WOD: Buy In: 30 push ups then 4 rounds of 6 Ring rows 8 Ball slams 40/30 12 total KB step ups- KB in each hand at the side Cash Out: 200 singles