Warm-Up: 2 Rounds
– SL Catch
– KB Windmill (light)
– Running Man
– SL Depth Drop (12″)

Dynamic Flex:
– Lat March R/L
– Lat Skip
– Lat Lunge
– Lat Russian Skip
– Half Speed Sled Pulls

Speed/ Core: Every 2 min x 4 sets
– 5 Broad Jumps
– 10 T2B

WOD:
5 Rounds For Time
– 20 cal Row
– 15 C2B Pull Ups
– 10 HR Push Ups

Accessory:
1a.) Banded Pull Through: 2 x 50
1b.) Hollow Hold: 2 x 30 sec.

Recovery:
– Roll Lat
– Banded Lat
– Wall Piriformis