Mwod: Roll quads, IT bands & abductors x 10 passes each, Frog stretch x 20, Roll glutes w ball x 1 min/side, Couch x 1min/side, Band lat stretch x 1min/side
SQUAT- 3 @70%, 3 @80%, 3 or more @90%
WOD:
3 rounds for time:
15 Pull aparts
10 DB Strict Military Press - 40#/25#/hand
15 DB Push Press - 40#/25#/hand
10 DB Push Jerk - 40#/25#/hand
15 Body Rows
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