Mobility:
15min trainer led mobility-follow vid
http://www.youtube.com/watch?v=14Y-MU4o0wsMuscleChainRecruitment/Core:
5×10 sloooowwwwww back extensions remember this is to promote proper blood flow and muscle recruitment so take your time.
WOD:
5k row for time… Yes that says 5k
or
2k x2 w/ a 2min break in between sets
trainer led cooldown&stretch-spend some time working on those quads and lower back