Monday WOD

WARM-UP
2x[8 Sh, 5 rollover to twists, 8 leg throughs, 12 kip arm swings, 45 s relaxed sq],
2x[8 Db good mornings, 8 alt Db deadbugs, 8 alt pushup and extn, 10 prone retn]. 

STRENGTH
Build then 4x[3 DL, 5 BP

WOD
500 row then 4 rounds of:
12 front rack lunges 60/40,
16 Pushups scale to bench.
Cutoff 13 mins