WOD

Mobility
Banded Upper/Lower Stretch

Primer
2 Sets
5 Downdog + Cobra Transitions
6 Alt Spiderman w/ Twist
8 BB Goodmorning + Squat
10 Max Effort Rower Pulls (High Damper Setting)

Strength
60/5, 70/4, 80/3, 90/2
Rest 60 seconds between sets.

Conditioning
AMRAP in 12 min:
60 KB Swings (53/35)
40 TTB
60 Wall Ball (20/14)
40 HR Pushups
30 Cal Row