10.22.19

Warm up
2 rounds:
Bike or Row 10/7 cals
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side


Mobility: https://www.instagram.com/p/BqOqcn0FVvX/
10 x banded pull thrus
25 feet perfect stretch walk
10 x KB behind the back good mornings




Skill: Barbell Romanian deadlifts
4 sets of 5 reps moderate load



WOD
18:00 AMRAP
20 deadlifts 155/105
10 C2B pull ups
15/12 cal bike
10 TTB or 2 ring muscle ups




Mobility of the Week 12:00 Total
child's pose 1:00
downward dog 1:00
extended arm lizard 2:00 right side
downward dog 1:00
extended arm lizard 2:00 left side
standing straddle 3:00
forward fold 2:00