Warm Up:
500m Row,
Then 3 Rounds 10 Quadraped Hip Extension/each leg
:30 Forearm Plank
10 Side Plank Reach Unders
10 Scap Pushups"

Mob: Foam Roll Quads, Hams, Hips!

Strength/Conditioning:
A. 3x10 Quad Squat (50%, narrower stance, extend to 1/4 squat, NOT FULL EXT)
B. 3x10 Weighted BB GMs (7-8 RPE)
C. 3x10 BB Weighted Lying Hip Abduction

WOD:
7:00 AMRAP
Ladder: 2,4,6,...etc
Front Squa (105/65#)
OTB Burpees

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