WOD
Mobility
Trap, Delt, Pec Smash w/ Bar/Ball
Quad Roll w/ Bar
4-5 Minutes of Hip and Back Mobilization via Yoga Stretches (coaches choice)
Conditioning
Death by Assault Bike
EMOM until failure:
Start at 3 Cal and add 1 Cal per Min
Midline
Tabata Style, for 3 Rounds:
Russian Twists weighted
Situps w/ weight going overhead at top
Scissors Kicks