WOD

Mobility
Foam Roll: T-Spine, Glutes, Quads/Hips
BB Smash: Traps, Triceps
Dynamic Warm-up

Primer
2 Sets
20s e/side Pallof Press Squat Hold
5e/side Hip Airplanes
10 BB Jumping Squats

Strength
Back Squat: 60/10, 70/8, 75/6, 80/4, 85/2

Conditioning
4 Rounds for Time:
200m Run
50ft DB Walking Lunges (50/35)*
12 Banded Strict Pull-ups

*Two DB’s – hold them however you’d like