Warm Up
Two sets of:
Row x 2 minutes @ 2:10+ pace
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Goblet Squats x 15 reps 50/35


Mobility: mulit-planar hip

1. 6 reps each side lateral lunge to cross behind
2. 8 reps each side wall hip airplanes
3. 8 reps each side 90/90 hip switches
4. 3 reps each side (1 rep is the 3 directions) 3-way single leg deadlift



Skill: 10:00 EMOM
min 1- 7 back squats- from the rack 185/125 135/95
min 2- 10 hip thrusts- back on a bench- barbell loaded to 115/75



WOD

Complete as many rounds as possible, at 80-85% intensity, in 20 minutes:
50 Foot Reverse Sled Drag (heavy)- attach the straps to the small sleds- this distance is one length of the gym from the garage door to the wall ball wall.
400 Meter Row
10 Renegade Rows 35/20 20/15 *row left, row right, push up*
15 Box Jump Overs (24/20″)