WARMUP:
3:00 Mobility
:90 Quad Roll (R/L)
:90 Super Hip Stretch (R/L)
3 rounds of 10 reps of:
Samson Stretch (30 seconds)
Overhead Squat with PVC
Sit-ups
Good Mornings
Pull-ups
Dips
WOD:
BARBARA
5 rounds for time; resting 3 mins between each round:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats