Warm Up
400m row, run or bike
then..

2 rounds
single leg movements

https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy

6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge


Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Shoulder Flow: https://www.instagram.com/p/BiPe2a0h40w/
5-10 reps each exercise


WOD
EMOM 5
2 OHS @ 80%
Rest 2:00
EMOM 5
4 OHS @ 70%
Rest 2:00
EMOM 5
6 OHS @ 60%
*post weights as your score