-Warm Up-


200 m run


5 single arm suitcase deadlifts each side

8 sciatic nerve floss

20 sec bent knee hollow body

8 single arm Russian kb swings

15 banded good mornings



-Strength-


4 sets


6-8 reps Heavy Rack Pulls

Superset with

Max reps Banded lat pull down


-WOD-


In a 5 minute window


*complete 4 sets


200m run 

Then AmRaP

8 Double KB deadlift

40m carry


Rest 1 minute