Warm Up / Focus Work:
3 rounds at your own pace of:
10 X Back extensions—[Controlled] round back over and down to convex // then round back up to concave.
20 air squats // hip crease below knees// does not count unless criteria is met.
10 X Back Flexion—bend just from the hip
As many times as needed → Wooden dowel or PVC Pipe—overhead stretching then while not changing or loosening grip // rotate stick to touch rear and back to hip crease.
WOD:
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Cool Down / Mobility focus:
Lumbar of whole back
Ham Strings
Quadriceps
