Warm Up:
Row 500m, THEN 2xs
10 Pushups
10 Scap Pulls
10 Air Squats
10 Situps

Mob: 2:00 Banded Samson Stretch, each side; 2:00 Pigeon Pose

WOD: Every 2 mins for 24min (3 sets of each)
Station 1: Snatch Grip RDLX8 4011
Station 2: Ab Wheel roll outs 12-15 reps
Station 3: SA DB Row X 8 reps each arm @2111
Station 4: Glute Bridges X 30reps @10x0

**tempo is first number is decent, then time at the bottom, the ascent, then time at the top of the movement *** X = explosive