11.12.19 Cardio light DT

Warm Up
2 Rounds:

2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above



Skill: deadlifts

5,5,3,3,1,1

start at 60% and build load




WOD
Cardio Light DT
5 RFT
18/15 cal bike
12 deadlifts 115/75 95/65
9 hang power cleans 115/75 95/65
6 push jerks 115/75 95/65