WOD

Mobility
Hamstring Stretch
Foam Roll Hamstring & Back

Primer
30 sec Dead PU Bar Hang
10 Downdog/Cobra Transitions
10 Barbell Z-Presses
200M Jog

Strength
4 sets:
5 Push Press
20 Sec L-Hang or Hollow Hold

Conditioning
3 rounds for time:
35/25 HR Push-Ups
400 Meter Run