Warm Up: 2:00 bike or row Banded Perfect Stretch x 45 seconds per side Psoas Pulse x 45 seconds per side

1:00 bike or row then.. 10 walking lunges 5 inchworms

and then …

Mobility: deep squat hold with or without plate :45-1:00 thread the needle x :30 each side foam roll thoracic spine x 1:00 t-spine pulses on a bench x 1:00

WOD Three sets of: Row 800 Meters 50 Air Squats 25 Burpees 10 Strict Pull-Ups or kipping pull ups or scap pull ups x 12 Rest 3:00