Warm Up:2 sets KBS x 20 reps wall climbs x 2-4 reps wall balls x 10-15 reps UB Rest 1:00

Mobility: Russian baby makers x 10 reps Banded squats x 15 reps banded hip bridges x 10 reps banded bully stretch or banded lat stretch x :30 each side

Skill: Romanian Deadlift 5 reps @65% 4 reps @70% 3 reps @75% 2 reps @80% 1 rep. @85%

WOD: Nicole 20:00 AMRAP 400m run Max effort pull ups report the number of pull ups per round once you come off the bar, you begin your next run