Mobility WOD Spend 10 minutes Foam rolling: Calves IT Band Adductors Middle Back Upper Back (Lats) Warm up 3 rounds 15 back extensions 15 push ups 15 hollow rocks Romanian Deadlift 5 Sets of 4-6 reps Super set DB Pendlay rows 12-15 reps (20 kg) Strict Pullups 10-12 reps repeat 4x 2 rounds 10 Renegade Rows (17.5kg) 50 crunches 10 R. Rows 30 A. Sit ups 10 R. Rows 20 Leg raises on bar 3 Rounds for time 50 double-unders 45-lb. dumbbell squat cleans, 15 reps 15 burpees 50 double-unders Rest 2 minutes