-Warm Up-


3 min on the bike or skier or rower

Then


10 min for quality


5 rocking adductor stretch each side

5 supinated grip deadlifts (with an empty barbell)

5 hip airplanes each side

5 bottom half burpees

5 ring rows


-Strength-



Deadlift


4-4–4-4-4


Double over Hand Hook grip *No Gear*


Start around 50% and build from there


-WOD-


Every 3 minutes for 15 minutes


20 wall balls 

12 Lateral Burpee bar hops

6 deadlifts