WARMUP:
2 Rounds
:25 Ipsilateral Dead Bugs
4R/4L 5 Sec Side Pillar Hold Hip Drop And Reach
20 Hip Bridge
2R / 2L Captain Morgans*
5 SLOW Hip Internal Rotations w/ Kettlebell (https://www.youtube.com/watch?v=hmZ97saN4PE * minute :53-1:15)
5 Banded Air Squats (use thera bands)
STRENGTH/SKILL:
A. 1RM Bench Press
B. 3 RM Deadlift
WOD:
PERFORMANCE
4 min. AMRAP
10 Deadlifts (225/155)
10 Lateral Burpees Over Bar
FUNCTIONAL
4 min. AMRAP
10 Deadlifts (135/95)
10 Lateral Burpees Over Bar
