A. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
*Banded OH stretch, hamstring stretch
 
B. Weightlifting:
Deadlift – 15min to heavy triple
 
C. WOD:
5 Rounds
10 DL (135/95)
10 HRPU
 
D. Post-WOD Recovery:
Crossover Recovery Row, 10 reps, 6 sec negative
Crossover Recovery Reverse Fly, 10 reps, 6 sec negative
Crossover Recovery Pull Down, 10 reps, 6 sec negative
*Foam roll hamstrings/ lats