Warm-Up:
1000m Row

Dynamic Flex:
– Inchworm + Leg Swing to Lunge
– Lateral Lunge
– Crossover w/ Reach back
– Up-N-Out

PreHab/Activation: 2 rounds
– Static Lunge w/ Arms OH x 6E
– Turkish Get Up 3xE
– Supine (knee up) Pallof Press 8xE

Strength:
3 Rounds (not for time)
– BB OH Walking Lunge AHAP: x 16 (8e)
– Renegade Row: x 4

MetCon: 10 Rounds for Time
– 5 Hang Clean 135/95
– 5 Bar Facing Burpees
– 5 C2B Pull Ups

Recovery:
Smash Quad (BB)
Banded Lat
Seated Straddle