-Warm Up-

 

4 min bike/ski/Row

 

Then

 

2 rounds

 

10 banded good mornings

10 walking lunges

:15 hollow body

5 push-ups

 

 

 

-Strength-

 

 

Deadlift

 

3-3-3-3

 

*work up to a heavy triple

 

Then take 85% of the Triple and hit 5+ reps all singles , resetting every time

  • no more then 10 reps

 

 

 

-WOD-

 

 

AmRaP 10

 

10 KBS 

15 T2B

10 Wall balls