WOD

Mobility
Foam Roll/LXB (Glutes/Quads)
Pigeon Stretch
Frog Stretch

Primer
2 Sets
15s Copenhagen Planks Holds (ea/side)
10s Skater Squat Holds (ea/side)
6-8 Tempo Ring Rows (3s Negatives)

Strength
Back Squat: Warm-up, then 4 singles at 90-95% (Use Spotters)

Conditioning
6 Rounds for Time:
9 Deadlift (165/115)
7 Burpees Over the bar
5 Strict Pullups

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