08.07.18

Warm Up:
3 sets
10 Single leg RDLs with DBs in each hand
15 sec side plank hold/each
10 MB hamstring curls
10 MB hip bridges

Mobility:
2 rounds with good movement
RNT reverse lunges x 8 each side   https://www.instagram.com/p/BkAP7w1BQRw/?taken-by=marcusfilly
weight on this if you are comfortable with the movement

Banded good mornings x 10 reps
Banded shoulder pull aparts- horizontal x 10 reps and diagonal x 5 reps each side

Skill: Deadlifts
3 x 8 reps
set 1- 60%
set 2- 65%
set 3- 70%

WOD
5:00 AMRAP
10 OHS 95/65
3 Bar muscle ups or a progression with low bar or 3 pull ups + 3 dips
3:00 Rest
5:00 AMRAP
10 DL 115/75
10 Bar over burpees - burpee can be done over the bar any way- facing or lateral