Warm Up
Banded hamstrings
Junkyard dog
Strength
3 rounds with bar
1 min. bent over rows
1 min. curls
1 min. back squats
1 min. ring rows
*score is total reps
WOD
21-18-15-12-9-6-3
KB swings 53/35
Goblet squats 53/35
Post
Pigeon, lizard and foam rollers