Strength: 10 min to find working weight for back squat (if you don't need the full 10 minutes, work on endurance)
Endurance: 3x500m row sprints, rest as needed between sprints.
3 rounds for time of:
10 BS (225#/155#)
*Back squats can be taken from the floor or a rack.
3x 8 GHD back extensions with 5 second hold at the top position
rest 90 seconds
3x 5 strict toes to bar with 3 second hold in L-sit position on the decent
-rest as needed
MOB WOD: set clock for 4 min
1min: calf stretch R
1 min: calf stretch L
1 min: lunge stretch R1 min lunge stretch L