7.14

x-band walks x 10
Good mornings x 10
single leg RDL x 5/side
single arm farmers walk x 10m per arm
hollow rock to arch rock (10/10) x 2

then

A. Split Jerk x 10 singles
+
3 DL @ 70%
60 sec. burpee over barbell
rest 15 sec.
60 sec. Farmers walk
3 DL @ 70%
rest 15 sec.
400m sprint
rest 2 minutes
x3 rounds

Cool Down:
bench OH stretch
band stretch for leg x 2 minutes per leg
z-stretch off bench x 30 sec. per leg