PVC/Foam Roll

Bar Complex:

5 of each:

RDL – BACK SQUAT – Behind Neck Press – Squat Practice – Good Mornings (45/35)

3 Rounds – not for time – smooth and strong:

10 Back Sqauts – 50-65% of 1RM (warm up!)

10 Body Rows

3 Rounds – not for time – smooth and strong:

8 Strict Press – appropriate load

15 Calorie Ski Erg

WOD:

5 Rounds for time:

5 burpees

10 Sit Up Get Ups

15 Air Squats (use a wall ball as a target for your ass)