WOD

Mobility
Foam Roll (T-Spine, Lats, Quads)
Samson Stretch

Primer
2 Sets
10 Toe Grab Squats
10 Alt OH Reach in Squat
10 Dive Bomber Pushups

Toe Grab Squats: https://youtu.be/aw-KnoYxY0I

Strength
4 Sets:
10 Hollow/Arch Swings
10-15 V-Ups
8e/leg Bulgarian Split Squats

Conditioning
6 Rounds:
30 Wall Ball (20/14)
4x40Y Shuttle Run (20 down+20 back=1)
10 Burpees
Rest 60 seconds between rounds