Warm Up
2 sets

cardio 2:00
15 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups


Primer
2 sets
8 each side DB high pulls
20 glute lifts https://www.instagram.com/p/CYj0pVwoxmy/
10 each side single arm banded lat pull downs





WOD
"Card Shark"

with a partner
25:00 AMRAP
50m sled rope pull- on the small sleds add 2-3 plates
4 rounds- you go, I go style
200m run
10 hang power snatch 95/65 75/55
10 TTB or hanging knee raises