Warmup: ROM, dynamic stretches, PVC pass throughs and shoulder stretches, 10 good mornings, 20 lunges, 200m run
WOD: Partner WOD
One person does as many OH squats as they can while their partner runs 400m. Each person will run 3 times.
100 Overhead squats (95/65#)
400 m run
Scale weight as needed.
Roll and stretch when finished.