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:
Athlete's Choice

PAW: Progress Assessment Week. Pick a movement you want to test. 

WOD
4 RFQ
10/side SA DB OH Lunge
10 V-Ups
10 Bent over DB Fly
5 DB HSC - 2 sec pause at botom – tough load
Rest
 

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