Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 15 Good mornings, 15 Straight legged deadlift
Strength: Deadlift
Warmup: Warm-up to 65% 1 RM
5 x 1 to find new max or heavy single
WOD:
4 Rounds
200m run
10 wall balls (20/14#)
5 burpees
Cooldown: Roll and stretch hamstrings and quads
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