Warm Up:
500m row
50′ walking lunges
50′ walking rdl
50′ spiderman crawl
20 glute bridges (5 on both feet, 5 on left foot, 5 on right foot, 5 on both)
WOD:
4 Rounds:
500m row
16 alternating pistols
9 hang power cleans
– rest 2 mins.
After Party:
3 x 30s superman holds