Warm up
2 rounds
50 single unders
10 rower pike ups
4/side beast to alternating leg through
4/side top half Turkish get up- start in the windmill position- hand on the floor in a half kneel



Mobility
2 sets
prone glute frog pumps x 20 reps https://www.instagram.com/p/CKefsyXhEVv/
10/side wall supported deadbugs
10 empty bar Kang squats


Strength
Deadlift
8-6-4-2-2
50-60-70-80-80+%

WOD
"Getting Chores Done"
4 rounds for time
row 15 cals
30 second plank hold- option hold on rings
10 alternating box step ups with single DB 50/35 35/20
100 feet farmer carry 50/35 35/20- using 2 DBs