Warm Up
2 sets

100m run
10 walking lunges
30 seconds each side KB arm bar stretch
10 squat Ys
5 each side banded shoulder taps- either in plank or on the wall, yellow mini-band- tap up, center, down each side



Mobility
banded ankle stretch x 30 seconds each side
wall sit x 45 seconds
banded step outs x 20 each side




Strength
hack squats 4 x 10 reps each side
add 5-10# from last time



WOD
"Cancer Sucks as much as the Ass Bike!"
5 rounds for time
Run 200m
6 pull ups
5 bar facing burpees
4 power snatch 115/75 95/65 75/55
3 OHS 115/75 95/65 75/55
Bike 10/8 cals