A. Warm-Up:
3 rounds
10 glute bridges
box hamstring/ squat stretch (10 sec ea position)
 
B. Weightlifting:
Back Squat – 4 x 4 @ 90%
 
C. WOD:
Pick Two, NOT for time –
500m Row
500m Ski
1 mile Bike
 
D. Post-WOD Recovery:
Quad Smash