WOD

Mobility
Pigeon Stretch
Child’s Pose
Downdog + Cobra

Primer
2 Sets
15s e/side Elbow Plank Bird Dog
10 BB Supinated Rows
100m Jog

Strength
4-5 sets:
6 e/leg Alt Front Rack Reverse Lunges
Max Strict Chinups (assisted: do 6-8 reps)

Conditioning
6 Rounds for Time:
6 Front Squats (50%)
200 Meter Run