-Warm Up-


2 rounds


10 Samson lunges

5 hip airplanes

20 sec bent knee hollow body hold

5 lateral step ups each side

10 banded good mornings

5 burpees


-Strength-


Pause deadlift (pause just below knee)

3-3-3-3-3-3

Front Rack Reverse Lunges

(4 each leg)

8-8-8-8

Strict Toes 2 Bar

10-10-10

-WOD-


Death By:


2 burpees

4 push-ups

6 Air squats


*add 2 Air squats each round