2 rounds


10/8 cals bike

10 sciatic nerve floss

5 Fp 1 on each side instead of dead bugs

10 groiners

5 kb suitcase deadlifts each side


The sciatic nerve floss to help loosen up the the posterior chain as well as preparing them for the single leg deadlift. FP 1 to help them engage the core for the strength. Groiners to open up the hips after yesterday’s kipping and rowing. Deadlift to help warm up for the carries, pulling off the floor


-Strength-


4 rounds


For quality not time


4 pallof series (kneeling)


60m bear hug sand bag carry 


8 single leg KB RDLs (each leg)


-WOD-


For time : 8 minute cap 


21-15-9


Burpees 

Wall Balls