2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

BENCH
5@50%
4@60%
3@70%
3@80%
2@90%
1@95%
1@95%

4 Rounds NFT
10 DB Bench (choose something challenging)
20 banded face pulls

*rest 30-60 sec per round

9 min AMRAP
250m Row
12 alternating DB snatch
6 burpees