A. Warm-Up & MWOD:
3 rounds NFT –
box hamstring/ squat stretch, 3 x 10 sec in ea position
10 banded air squats
 
B. Weightlifting:
Back Squat – 6×5 @ 80%
 
C. WOD:
3 rounds NFT:
500m row… rest as needed, no time recorded
 
D. Post-WOD Recovery:
Quad Smash