WOD Di

Warm-up
8x 20/10sec (4each)
american swings
kb pull through

8x 20/10sec
kneeling pallof press each side

Basic Strength
Metcon
5x 6min work, 3min rest
*work in teams of two
*all sandbag/dball movements with pause in bottom/top position
I. 8 sandbag/dball deadlift
20sec ring row hold

II. 8 sandbag/dball floor press
10sec ring side plank each side

III. 8 sandbag/dball squats
20 deadbug (10 each side)

IV. 20sec bear hug hold
20sec flutter kicks

V. amrap 9
21 pull ups
15 hspu
9 sandbag g2s
*U Go, I Go