SEE YOU TONIGHT FOR RELEASE AND MOBILITY 

WARMUP

• 10 ps dowel SL Good mornings, lead with back heel
•  10 MB heel rolls
•  10ps SASL Band pulls
• 10 ps SL Sit to stand band around knees
• 3x 10 sec Yielding ISO lunges 
• 5 point lunge

Strength 10-15 min

1 rm Turkish set ups

WOD AMRAP for TIME 

400 Meter Run/row or bike 10 Burpee Box Jump on or over  @ (24/20)MW 20 renegade rows 30 Shoulder to Overhead @ (115/75)MW 40 Kettlebell Swings @ (24/16)MW 50 Double Unders/100 SS

Floater move 5 rope climbs