01.10.19

Warm Up
every 2:30 for 4 rounds

250m row
10 hip bridges with heels on a bench or box
10 banded monster walks
10 banded air squats- tempo is slower to faster (descend slowly)


Mobility:
sciatic nerve flossing x 30 seconds each leg https://vimeo.com/130766387
stagger stance good mornings with empty bar x 5 each leg

https://vimeo.com/155587690
sciatic nerve flossing x 30 seconds each leg

sumo inchworms x 5 - sumo stance with legs as you walk your hands out and then walk hand back


Skill: deadlifts
5 sets building load
4 reps @ 60%
4 reps @ 70%
3 reps @ 75%
3 reps @ 80%
2 reps @ 83+%


WOD
5 RFT
10 deadlifts 135/95 115/75 95/65
10 push press
10 back squats
5 pull ups- strict if you can, otherwise kip or ring rows