GROUP PREP:
10 scap retractions, 5 kip swings, 3 Toes to bar (or get the toes as high as possible)
10 body weight lunges
STRENGTH:
Back Squat 4 sets of 10 @ 65% of 1RM
WOD:
3 Rounds for Time:
50 ft DB Front Rack Walking Lunge 50/35
20 Toes to Bar
Buy Out 10 Bar Muscle Ups (scale to C2B, pull ups or low ring rows)
MOBILITY:
Roll-out quads, glutes, and lats