Warm Up
2 rounds

KB good mornings x 30 seconds

rest 15 seconds
Band pull aparts x 30 seconds
rest 15 seconds
max reps hollow rocks x 30 seconds


Mobility https://youtu.be/mzZ-B-QbSwQ
Each exercise for 30 seconds
A. sphinx pose
B. thread the needle + thoracic rotation- alternate sides
C. cat/camels
D. cobra push outs
E. child's pose to cobra

Strength
Deadlifts
4 sets of 3 reps @70-80%

WOD
"Bananas"
Every 3:00 for 4 rounds with a 1:00 rest after each round
Run 400m
max rep manmakers
*manmaker= DB row right + DB row left + push up + squat clean + press