Warm Up:3 Rounds: 1:00 Light Row :40s Alternating Samson Stretch Lunges :30s Inchworms :20s Good Mornings- with a band

Mobility: Foam roll thoracic spine x 1:00 Foam roll quads and IT band x 1:00 Tricep smash on racked bar Deep lunge stretch while pushing out the front knee x :30 each side

Skill: Front squats Sets 1-3 3 reps @ 75% Sets 4-6 3 reps @ 80%

WOD Buy in: 500m row 3 rounds of: 10 C2B pull ups/ pull ups/ ring rows 15 push ups/ incline push ups 20 wall balls 20/14 Cash out: 30/24 cal bike