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 let deadlift L/R

Partner WOD

20-minute partner ping pong

3x SPRINT for 20 seconds

2x 7 pull-ups

2x 7 super rocks

2x 7 bent over band rows