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Warm Up
9:00 EMOM
min 1: 6-8 parallel ring rows- feet on a box
min 2: :30 hollow hold
min 3: 10-15 banded air squats

Banded pec stretch x :30 each side
Banded hip flexor stretch x :30 each side
Wall squat stretch x 1:00- laying on the floor with butt as close to the wall as possible. Feet on the wall in a deep squat stance. Hands are used to push knees apart.
Glute bridges on bench x 15 reps

10:00 AMRAP
10 walking lunges with single DB overhead 50/35# (5 each side)
10 Alternating DB snatches 50/35#
10 Box jumps

After WOD:
4 x 60′ sled drag
start with heavy load and take off weight each 60′

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