-Warm Up-


3 rds


1 min row or bike

10 back extensions

5 single arm power rows

10 eccentric dorsiflexion each

5 standing pallof presses each side

30 du or 60 singles


-Strength-


Deadlift


5-5-5-5-5


@75% of 1 RM


-WOD-

 

“Annie”


50-40-30-20-10


Double unders

Abmat sit-ups