WARM UP

:10 high knees in place + 4L down backs + 2L traveling hamstring stretch
:10 high knees in place + 4L down backs + 2L traveling RDL
:10 high knees in place + 4L down backs + 2L heel step walking

-then-

2 Rounds:

• 15/15 banded lat pull
• 1L lunge + twist

MOBILITY

1:00/1:00 static hamstring stretch
1:00/1:00 chest stretch on rig

WOD

Murphy Practice

16 RFT:

100M sprint
5 pull-ups
10 push-ups
15 air squats