WOD
Mobility
Foam Roll: T-Spine, Lats, Hips/Quad
Pigeon Stretch
Frog Stretch
Kneeling Stretch
Primer
2 Sets
15cal Row
10e/side KB Windmill
10e/side KB Crossbody RDL
(3) https://www.youtube.com/watch?v=MizOPwZdGGU
Strength
Back Squat: 40/8, 50/6, 60/4, 70/3*4
Conditioning
12 Minute AMRAP:
20/16 Calorie Row
20 Wallball (20/14)
100m Suitcase KB Farmer’s Carry (70/53)*
*Switch sides at 50m