-Warm Up-



2 rounds


8 banded pull aparts

5 suitcase deadlifts each side

8 sciatic nerve floss

5 walkout+push up

8 Russian kb swings

10 plate hops




-Strength-



Time Under Tension Day:


3 second eccentric! Deadlift up fast and literally count to 3 on the way down. I'd rather you be too slow then too fast today 4 or even 5sec. is fine.


Deadlift


8-8-8-8



-WOD-


AmRaP 12


9 American kettle bell swings 53/35

6 burpee box jump overs 24/20

3 strict pull-ups