Warm Up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

6 rounds of:

5x complex

(5 alternating standing band rows + rotation L/R)

20 L high anchor diagonal wood chop

20 R high anchor diagonal wood chop

30 super rocks