Midline/Posterior Chain Activation
3 Rounds
:45 Ipsilateral Dead Bugs
10y Spiderman Crawls W/ Elbow To Drop
10y Knee Hug To Horizontal Lunge Twist
10 Banded Good Mornings
Mobility: Hamstring Floss
4 Supersets
A. Tempo Romanian Deadlifts 53×1 – 8 reps climbing in weight (Down for 5, hold for 3, explode up, rest at top for 1)
B. Tempo Hip Bridges 1015 – 12 reps each round (1 second on the way down, immediately go up for 1, hold the top for 5)
“Christine”
3 RFT
500 Meter Row
12 Deadlifts (bodyweight)
21 Box Jumps (24″/20″)
Pre WOD Progression
3 Rounds
150 Meter Row
6 Deadlifts (empty – moderate – working weight)
6 Box Jumps (step ups – jump – jump)