-Warm Up-


2 rounds


5 Lateral step ups

10 banded good mornings

8 weighted eccentric ankle dorsiflexion

20 sec bent knee hollow body hold

1 min bike


-Strength-


Back Rack Reverse Lunge

*get a heavier then last week


8-8-8-8 (each leg)


Superset with


10m Banded glute Walk

https://youtu.be/5wUk8wQNUT8

(5 down / 5 back)


-WOD-


4 Rounds (each for time)


25/20 cals bike

15 GHD sit-ups

7 Deadlifts 255/155


Rest 90 seconds after each round