Warm Up: 20 cal row or bike 2 lengths agility ladder :30-:45 squat hold

Mobility: with mini-bands Deadbug hold 1:00 (green band around upper arms, blue band around upper leg) Banded clam shell hold :30 each side Cross under lunge :30 each side Fire hydrant hold :45 each side Lateral monster walks x 10 each direction

Skill: Back Squats 6 sets Back squat 2-3 reps @ 75-80% rest as needed

WOD: 3 rounds 3:00 work/2:00 rest 3 Deadlifts 225/155 6 HSPU sub from a box 9 Sit ups *start the next round where you left off