-Warm Up-

 

3 rounds

 

12 banded good mornings

6 single leg RDL (3 per side)

8 thoracic openers

12 hollow rocks

 

-Strength-

 

Deadlift

 

2-2-2-2-2

 

-WOD- 

 

4 RFT

 

20 KBS

10 deadlifts

20 abmat sit-ups