Warm Up 4 sets- focus on control of each movement- move slow and deliberately

Quadruped Hip Extension- 10 each leg https://www.instagram.com/p/BhjsgUUD5bZ/?taken-by=functional.bodybuilding rest 15 sec Scapular push ups on elbows- 12 reps https://www.youtube.com/watch?v=Jmyx_fRYDt4 rest 15 sec Lateral band walks - 12 each direction

Primer:

platter squats with PVC x 10 reps

banded pec stretch x 1:00 https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list

Skill: Overhead squats 5 sets of 3 reps- building load

WOD 600m row 10 clusters 155/115 400m row 15 clusters 135/95 200m row 20 clusters 115/85