Warmup
row 2 min intervals
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
Strength / Skill
DL
10 rds
1-3 3x
4-6 2x
7-10 1x
3x 10 GHD
back mobility - laying side to side, cobra to child pose
WOD
"4RFT
21/18 cal ROW
15 dips
9 SDHP 95/65
