Warm Up

KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
 Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x( 5 + 5 + 5) x 2 sets
Turkish Get Up (bottoms up) x 2 each side


https://www.youtube.com/watch?v=pL_ywlJUOQ0


Mobility


banded warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university
1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold
2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps
3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side
4. Shoulder circles. 10 reps

Skill: strict press

20 reps with empty bar
5 reps @ 45%
4 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%



Warm up for Deadlifts and add these progressions in between

Glute Activation with mini-band

https://www.instagram.com/p/BmwtGtUnhn1


then..

pistol progression https://www.instagram.com/p/BnCPVe_nchy

1. With one 45# plate and start with a touch down squat. Hinge your hips back and bring your chest forward to engage your glutes and remain in balance. Your foot should be fully engaged to the ground and bodyweight spread evenly across the entire foot – not all in the heel. Squat down until you tap your heel down ever so slightly before returning back up.✅



WOD

4 RFT
10 Deadlifts
20,18,16,14,12 pistols- alternating and descending by round- sub Cossack lunges
2 muscle ups or 4 ring dips/6 stationary dips

deadlift weight by round
rd 1- 185/135
rd 2- 205/145
rd 3- 225/155
rd 4- 245/165
rd 5- 265/175