Warm up
1 Minute Slow Row 
1 Minute Active Samson

1 Minute Medium Row 
1 Minute Active Spidermans

1 Minute Medium Row 
1 Minute Push-up to Down Dog

followed by…

“Dumbbell Warmup”
(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(10:00-20:00)
Couch stretch 2:00 ea side
Pigeon 2:00 ea side
Shoulder distraction(banded) 1:00 ea side

Skill/Teaching(20:00-30:00)
Bench
Bent over row
Reverse lunge

W.O.D(30:00-60:00)
4rds
Building in weight
12 db bench press
12 db bent over row per
12 reverse lunge(wide base...think squat width)
then
100 band pull aparts

Core(7)
4rds
5 v ups
5 leg raises
20 flutters(2ct)

Finisher
1 min chest opener per
1 min bf stretch
1 min quad per