Warm-Up/PreHab
– Catch w/ MedBall 1:00
2 Rounds
– 10E Bird Dog
– 10E Dead Bug

Dynamic Flex:
– Sumo Squat to Stand
– Lateral Lunge
3 Rounds:
– 5 Roll to Knee Hug, Stand or (alternating) Pistol
– 10 Arch Rock
– 10 Straight Arm Lat Pulldown

Skill:
5 Rounds: Every 90 seconds
– 1 Rope Climb (legless if possible) or 3 Lying to Stand

MetCon:
5 Rounds: Every 5 Minutes
– 500m Row
– 11 Dead lift @ 225/155
– 9 T2B
*4 min Cap per round*

Recovery:
– Roll Lat
– Anchored Thoracic Mobility
– Kneeling Hip Flex w/ Lateral Flexion + Runners Stretch