Warm Up12 min Bike 45 sec Bird Dogs, 10/side Single Leg Glute Bridge, heel elevated on bench 10/side Forward Lunge w/ Overhead Reach, 20 reps Vertical Jumps, 5 reps

Mobility:

Inchworm Walk + Scap Push-Up + Press Up x 5 reps Bench T-Spine Opener x 60 seconds

Band Assisted Lat Stretch x 45 seconds per side

Band Assisted Hamstring Floss x 45 seconds per side

WOD

4 Rounds

400m Row

KB swings x 20 reps  53/35

Single side (suitcase carry) KB carry x 4 lengths (each side twice)  72/53

Rest 2:00