Mobility
1.  banded face pulls x 15
2.  banded lat pull downs x 15
3.  banded pull throughs x 15 - thicker band between the legs, hinge and pull the band through the legs
 
WOD
"Rebuild"
14 rounds for time with a partner
7 deadlifts 225/155  185/125  155/105
200m run
7 pull ups