Joint Forces

Warm Up:
400m
10 pushups
10 situps
10 back extensions
10 OHS

buttkicks
high knees
side shuffle
karaoke
kongs
apes
shoulder dislocates
sumo stretch
samson stretch

Strength/Skill work:
3x7 Deadlift

WOD:
5m bottom to bottoms (all time spent in the bottom of the squat, coming up out of the squat for 1 second, every 5 seconds. scaling is 45 on, 15 off for GO GETTERS. 5 burpee penalty for staying in the upright position for HARD CHARGERS)