Core:
Slow Back Extension x 30 reps
Hollow Rock x Accumulate 2 minutes
Weighted Good Morning 45/35# x 20 reps
Strict Knee to Elbow x 20 reps
WOD:
4min AMRAP
10 Push Press 95/65# (no rack)
10 Pull-ups
Rest 4 minutes, and then . . .
4min AMRAP
10 Kettlebell Swings (70/53#)
10 Hand-Release Push-Ups
