Warm Up:
PVC
Foam Roll
Sled Drives – down and back the parking lot 4x each
Strength:
Back Squat 5×5 cross load at 75%-ish (2-3 warm up sets)
RDL – barbell load (light) 3×6 cross load (1-2 warm up sets)
WOD:
7m AMRAP
7 KB Snatches (ea arm)
7 burpees
7 goblet squats
7 step back lunges (ea leg)
Finisher:
50 ab wheel pike tucks (pronate, push up position)
Bar GYM 