WARM-UP: Ladder drills 2X :30 Drills Good mornings Air squats Reach overs Push ups Straight leg sit ups SKILL: 3:00 warm-up Every 3:00 for 15:00 Backsquats 10-8-6-4-2 WOD: 10:00 AMRAP 5 Deadlifts (225/155) 7 Pull ups 9 V-ups 200m Run/rows