-Warm Up-

 

2 rounds

 

10 standing banded straight arm pull downs

5 lateral step ups

10 sciatic nerve floss each leg

5 Cossack squats each side

5 kb high pulls each

 

 

-Strength-

 

Back Squat

 

5x5 @ 75% of 5 Rep max

 

-WOD-

 

AmRaP 10

 

20 wall balls 20/14 10’

10 strict pull-ups

 

Rest 5

 

AmRaP 10

 

20 wall balls 20/14 10’

10 sumo deadlift high pull 95/65