Warm Up:
Shot Lap
High Knee Hugs Down
5 Inch Worms w/ push ups
10 Boot Strappers
Walking Quad Stretch Back
10 Ring Rows
10 Cossack Squats
-Then-
10 – PVC Pass Throughs
10 – PVC Halos
-Barbell-
2 x 10 Good Mornings
2 x 6 Behind the Neck Shoulder Press

Mob: 90 sec WHFS, BB Smash quads, KB Smash Calves

Strength/Conditioning:
A. 3X6/side DB Box Step Down Rest :60 between sets
B. 3X ME Wide Grip Strict Pull Ups Rest :60 between sets
C. 3X12 GHD Hip Ext 2 sec pause at the top Rest :60 (can add weight) 
D. 3 sets of Down and Back Dual Arm KB Front Rack Duck Walk Rest :60 between sets

WOD: Granite Games WOD #5
60 Calorie Row
80 Wall Ball Shots @ 20/14
100 Double Unders
40 Calorie Row
60 Wall Ball Shots 20/14
80 Double Unders
20 Calorie Row
40 Wall Ball Shots 20/14
60 Double Unders

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