Mobility WOD Spend 10 minutes Foam rolling: Calves IT Band Adductors Middle Back (Thoracic spine) Traps and Lats Warm up 50 Air Squats Power-lifting: Bulgarian Squats 12-10-8-8-6 @ low weights Front rack box step ups 4×8-10 reps each leg @ 95lbs Glute Bridges w Barbell 4×8 reps Core WOD: 12-10-8-8-6 Turkish Get-ups (each arm) increase weights Conditioning: Row 500 m rest 1 min Run 400 m Rest 1 min Repeat 3x