MWOD: Roll Upper back x2min
Tri Smash with Barbell on floor x1min/side
Lacrosse Ball Lower back Smash x1min
Band Hamstring from rack x1min/side
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SKILL: Band Distraction Spinal Twist x1min/side
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LIFT: Deadlift 5x3 @70%
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WOD: AMRAP in 8:00, add 1 rep each round
DB Renegade Row 40/25lbs DB’s
DB Snatch 45/25
AMRAP in 8:00, add 2 reps each round
OH Lunge 45/25 plate
Box Jump
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