Warm Up:
2 sets:
10 alt samson stretch (hold for 3 sec in bottom)
10 banded good mornings
10 Birddogs- hip extention and oppisite arm extension
10 catback
10 Russian KB Swings (light)

Mob:
5-8 min hamstring and hip soft tissue release (lacrosse ball or foam roller, pick your favorite)

Skill:
4X12
DB Bench Press Heavy -no misses

WOD
10-8-6-4-2 DL 215/155
1-2-3-4-5 HSPU/ Pike push up/ seated db oh press

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