-Warm Up-


2 rounds


25 ft eversion walking

:20 table top hold

10 median nerve floss each side

8 over Head wrist extensions

1 minute bike (Slow)


Then after


Grab a  barbell and do 1 minute adductor smashing each side


-Strength-


1 1/4 Front Squats


5-5-5-5-5-5-5


55-70% of front Squat


-WOD-


For time : 3 rounds


15 GHD sit-ups

15 deadlifts