WARM UP:
2/3 Rounds
200 Meter Row or Run
:30 4 Way Dead Bugs
4 Inch Worm (inching as far forward as possible)
10R/10L Rotary Med Ball Toss
:30 R / :30 L 5# Lateral Side Shoulder Raise
STRENGTH/SKILL:
No A Super Set
A. 7×2 Deadlifts with 5 second decent/work up to heavy 2 – Hammies should be feeling’ it today!
Focus is to engaging your hamstrings in the initial decent, delay that knee bend.
B. 3×5 Good mornings – stay light, stay back, and move fast
WOD:
21-15-9
Cal Row
Deadlift (225/155)
C2B Pull-Ups
