Warm Up9:00 EMOM min 1: 6-8 parallel ring rows- feet on a box min 2: :30 hollow hold min 3: 10-15 banded air squats
Mobility: Banded pec stretch x :30 each side Banded hip flexor stretch x :30 each side Wall squat stretch x 1:00- laying on the floor with butt as close to the wall as possible. Feet on the wall in a deep squat stance. Hands are used to push knees apart. Glute bridges on bench x 15 reps
WOD: 10:00 AMRAP 10 walking lunges with single DB overhead 50/35# (5 each side) 10 Alternating DB snatches 50/35# 10 Box jumps
After WOD: 4 x 60' sled drag start with heavy load and take off weight each 60'