Warm up 


10 min for quality



1 min bike

5 dumbell single leg RDLs

10 adductor rock stretch (5 each leg )

5 kb high pulls


Strength 


Rear Foot Elevated DeadLifts

  8-8-8-8 

(each side) 


superset with 


Only 3 sets 


60m single arm farmers carry (KBs only)

Rest 30 seconds between sides


WOD 



  Every 4 minutes x 4 rounds


12/9 cals bike 

10 SDHP 95/65 

12/9 cals bike

10 ring rows