CrossFit Prototype , Integrated Martial Arts – CrossFit
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