Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 20 TTB 30 Back extensions Cooldown: roll out and stretch

Warmup:  ROM drills, dynamic stretches, 5 x banded pass throughs and pull aparts, 10 jumping lunges, 25 ea side KB side bends, 500m row WOD:  5 rounds for time 400m run 8 Sumo DL, dynamic hip 30 Double unders Cooldown: 50 slow mountain climbers – step foot outside of shoulder, hip opening stretches, roll out