Pre:
1 x 20 KB swings @ 16kg
3 x 8 Strict pull-ups (rest as needed)
WOD:
3 rounds for TIME:
10 KB Renegade rows @ 16kg
5 Slide to hollows
Time: 3.52
Post:
3 x 5 Single leg deadlifts each leg @ 32kg (2 arm)
MWOD - all for 2 min each side
Anterior delt KB smash w/ Voodoo Floss on shoulder
Lax ball 1st rib mob
Banded bully stretch
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