Warm Up:
Long Lap/ 500m Row
3 Rounds
:20 sec L-sit hold 10 controlled arch to hollow on rig
:20 crow pose
12 hip ext w/ pause at top (can scale up and add weight)  

Mob:
KB Calf Smash  
Banded Hami Distraction

WOD
10 Rounds for Time  
prowler jog down (single direction) 95#/125#
10 push up
5 pull ups

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