CrossFit Prototype , Integrated Martial Arts – CrossFit

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Landmine Press (3×10 each arm; half kneeling)

Barbell Hip Thrust (3×6 w/ hold at top; build each set)

Siete (AMRAP – Reps)

7 min AMRAP

7 Toe to bar

14 Push ups (7 HSPU Rx+)

Buy out: 2 rds

10 banded Y’s

10 Banded T’s

10 Banded row to external rotation

5/5 side lying windmills