1.Mobility:

-hamstring smash

-pigeon stretch on box (2 min each leg)

2.Warmup

3.Strength:

Back Squat:

4×6

*1:30-2:00 min rest in-between sets

4.WOD: For Time:

*2 Rounds of:

-500m row

-5 strict pull ups

-7 push ups

*once 2 rounds are complete rest 2 mins

Then:

*2 Rounds of:

-100m Farmers Carrier

-20 walking lunges plate over head

-10 burpees over plate