Warm Up 

Lumbar activation warm up

3x 10

1. Banded lateral walk

2. RDL 

3. Good mornings

4. Single leg bridges

5. Super rocks

6. Single leg deadlift L/R

Partner WOD

22 minute ping pong

3 burpees

2x 20 second SPRINT

3 burpees

2x 6 mountain climber + 2 squat jump

3 burpees

2x 20 second SPRINT

3 burpees