Warm Up
2 rounds of:
10/8 cal row or bike
10 single leg RDL with light weight
10 half kneeling KB single arm press
10 stagger stance good mornings with empty barbell

Part One: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/
(just work on the banded part of these- skip the ring work)

1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps

Part Two: Low back stretches https://www.instagram.com/p/Bj8VXjtn-7d/
Do 10 reps of each stretch
1- Rock backs
2- Quadruped lifts
3- Down dog rockers
4- Dead bugs
5- Cat Camel

Hip hinge drill
https://www.instagram.com/p/BuSV7IphRAN/ (number 3 and 4 on the video)
A. KB behind the back hip hinge- actively pull shoulder blades back-
Do 2 sets of 5 reps slowly
B. Band pull apart ISO hip hinge- pull back against the band, sit back and lean forward
Do 2 sets of 5 reps slowly

Skill: deadlifts

8 sets of 3 reps building load

WOD- this wod should give you some rest time at each interval. Make all reps quick and unbroken if you can. You will have extra rest to keep up that pace. The deadlift weight should be something you can do 10 reps touch and go.
Every three minutes, for 15 minutes (5 sets):
15/12 Calorie Row
10 TTB- sub hanging knee raises
10 Deadlifts 245/155 lbs 185/125 135/95