ropes 300
ROM
and a good roll out on the rollers
-calves
– hams
– glut
– hip flexors
– quads
– back and lats

Skills/Strength

• kipping swings 10
• push ups 12
• sit ups to stand up 8

WOD
5 rds

• 10 Dead lift 65% of their dead lift total
• 20sec rest
• 8 Bulgarian squats each leg
• 20 sec rest
• 20 sec hanging “L” on pull up bar.
• 1 min rest