-Warm Up- 

 

3 rounds

 

10 walking lunges

40m Waiters walk

10 banded good mornings

100m supinated Row

 

 

-Strength- 

 

Deadlift

 

5-5-5-5-5

 

Glute ham raises (negative)

 

6-6-6-6-6

 

 

-WOD-

 

AmRaP 10

 

20 burpees

20 OH lunges