Warm Up: 

500m jog

jag crawl down and back

10 alt single leg deadlift

10 BB Good Morning back squats

Foam Roll yo’ Sh*t!

Strength: 4×5 Romanian DL 

WOD: 3RNFT

20 GHD Sit Up

10 Strict Ring Dips

20 Hip Extensions

10 Super Slow Push Up (5sec down 5 sec up)