400m run or 500m row

3RFQ

10 squats

10 good mornings w/ band

10 box dips

 

Mobility:

External Rotation on Wall

T Spine Mobilization

 

7 rep Back Squat add 5 pounds to last week.

 

3RFT

20 Turkish Get Ups (10R/10L)

100 yard Farmer's Carry

20 Goblet Squats