Strength: 1 RM Deadlift (Starting about 50-60%)
6 – 4 – 2 – 1 – 1 – 1
Mobility: 10x each side Thoracic Rotation
Roll out lower to mid thoracic
10 Old Man Stretch
Metcon:
10 Min EMOM
Minutes 1 – 5 75m Sprint + 5 Air Squats
Minutes 6 – 10 50m Sprint + 5 Push Ups
Then
1000m Moderate Row