WARM UP:Row 250 Meters 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: Shoulder Press 5-5-5 Then.. Tabata Kettlebell Swings 55/35 and Tabata Push-ups Tabata = 20 seconds of work and 10 seconds of rest for 8 rounds and [...]