Buy In: 10 reps- Cat/camel, bridges, side-lying bridges, supermans, pvc good mornings.
Deadlift 5 sets of 3 reps @ heavy percent.
then complete as many rounds as possible in 7 minutes of:
4, 15 yard shuttles. (Shuttle run standard= run beyond the line, pivot, place both hands on the line and go. Ask your mom if you need clarification).
6 ball slams. 20#/50# (Complete overhead extension, knees, hips fully open)
8 Toes to Bar
Post loads, rounds to comments.