Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms
WOD: 4 Rounds for time
15 burpee box jumps
20 Wall Ball sit ups
25 Back extensions
Endurance Athletes workout will be on the board.
Cool down: cat and cow stretches, roll out IT bands