Warm Up:
Long Lap, Then 3 Rounds:
10 Quadraped Hip Extension/each leg
:30 Forearm Plank
10 Side Plank Reach Unders
10 Scap Pushups

Mob: Foam Roll Head to Toe, Wall Hip Flexor Stretch

Max Distance Reverse Slam Ball Toss! Stand on the yellow line and toss 20/30#

WOD: For Quality
3x8 BB Quad Squats (no more than 50% 1RM, come up to quarter extension)
3x8 Bent Over BB Rows (7-8RPE)
3x8 Front Rack Lunges (7-8RPE, each leg)
3x8 Tempo Strict Press, 2121
3x8 Dual Arm KB Situp + Press