Warm Up
Short lap
10 banded air squats (banded just below the knee)
8 T push ups
10 down to 1 monster walk
10 V-ups
10 banded pass throughs to 5 OHS
Short lap

MOB
90 sec/side banded hip distraction

Conditioning
Warm Up Back Squat then
20X1 reps add 5-10 #'s from last week - or if didn't hit this lift last week go at 60-65% 1RM

WOD
21-15-9
OHS 115/75#
Over the Bar Lateral Burpees

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