Warm Up
3 sets
20 banded hip thrusts
10/direction lateral banded walks
10 banded squats
5 Kang squat
5 sumo inchworms


Strength
Squatober
Back squat with 5 second eccentric
4 sets of 4 reps @ 60%

Super set- 4 rounds
1. DB pull overs x 5 reps https://youtu.be/owr5y-s6-Qk
2. reverse grip barbell bent over rows x 5 reps
add load to each of these with good form


WOD
"Kettle Ball?"
10,9,8,7,6,5,4,3,2,1
MB cleans 20/14
KB swings 53/35 or something close to that weight