Warm Up
Dynamics
3 x
Good Mornings x10
Inch Worms x 10
Side Planks 30 sec ES
30 seconds Farmer Hold
Strength
Deadlifts
3 Reps
Pause at the knee on the way up and on the way down
Wok towards 50-60 reps
WOD
18 minute AMRAP
9 Cal Bike or 200 meter Run
18 Goblet Squats
27 Mountain Climbers