Warm Up: with a partner for 9:00A. partner rows/runs :30 B. 1st round- air squats 2nd round- lunges 3rd round- inchworms

Mobility: Banded hip flexor stretch x :45 each side Banded lat stretch x :30 each side T-spine pulses on bench x 10 reps Thread the needle stretch x :30 each side

Skill: Overhead Squats 10:00 EMOM every 2:00 do 5 reps of OHS start at 50% 1RM and build load

WOD 6 sets of... Bulgarian split squats x 4 each leg 53/35# KB each hand rest :30 4 lengths overhead plate carry 45/25 rest :60