Warm Up 2 Rounds, with a slightly faster bike cadence on the second round: :30s Bike + :30s Scap Retractions on pull up bar :30s Bike + :30s Spiderman + Reach :30s Bike + :30s Wall Squats

Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats

Mobility Wall dead bug- https://www.instagram.com/p/BggkHSSjLTF/?taken-by=functional.bodybuilding

-press hard into the wall while lying on the floor and performing the legs to the dead bug. 2 sets of 10 reps each leg

KB sumo jump squats- https://www.instagram.com/p/BfEOPyajRF0/?taken-by=functional.bodybuilding -KB stays in the center of the body with arms straight. Athlete jumps from the squat position. 2 sets of 10 reps

Banded lat stretch x :30 each side Banded good mornings x 15 reps

WOD After Burner 2 RFT 30 thrusters 65/45 30 sit ups 30 deadlifts 225/155 30 CTB pull ups- pull ups- ring rows 30 cal row 30 wall balls 20/14#