Jumping Jacks Banded Clamshells ( Split reps per side) Banded Single Arm Row w/ Isometric Hold (split reps per side) :30/:20/:10 Hollow Hold Strength Program A: 5×5 Bent Over Row 5×5 Back Squat WOD 5 Rounds For Time: 7 Pull Ups/ Ring Rows 9 Wall Balls (20/14) 11 Burpees
(10Min Cap) *This is a quick burner, not meant to break up any of the reps can you go unbroken on all movements and all sets?
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