Warm Up 3:00 bike/run/row/jump

6-8 plank walk outs

6-8 each side single arm ring rows

6-8 each side single leg banded good mornings

Primer: hip flow series https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Skill: stamina squats week 5

Every 90 seconds for 6 sets (9:00)

1 front squat + 3 back squats @ 70-85% of your front squat 1RM

all four reps are done in the 90 seconds

WOD

4 rounds not timed

Plank hold x :45

Renegade rows x 5 40/30 30/20 (row, row and push up)

DB OH carry- both DBs are extended overhead- pylon and back

Sit ups x 20 (or GHD sit ups)