Warmup 4 x

1 min jog / bike /run / ski

50 ‘ft oh carry kB

10 banded pullaparts

10 pass throughs

5 pause goblet squats

Core X2

15 glute bridges

10 vsnaps

10 single keg ttb / 1’ leg vsnap

Strength

Oh squat

2-2-2-2-2-2

WOD

27-21-15-9

Row cal/ bike 

Oh squats 95/65