WOD

Mobility
Foam Roll: Pec Stretch, T-Spine, Lats, Quads, Calves
Banded Stretch (Upper/Lower)

Kneeling Stretch
Spiderman w/ Twist
Tripod w/ Overhead Reach
Dive Bomber Pushups

Strength
4 Sets:
10 DB Miracle Gro
10 Ab Wheel Rollouts
10 GHD Hip Extensions

Miracle Gro: https://youtu.be/SL5dOOMAbZc

Conditioning
Tabata 3 Rounds (20s On/10s Off):
Hollowed Flutter Kicks
Alternating Heel Taps
Superman Extensions
Push-ups