Warm Up
3 Sets –
8 single leg RDL with KB per leg
rest 30sec
20 banded hip thrusts- mini band around the knees
rest 30sec
30sec Superman Swimmer Kicks https://www.youtube.com/watch?v=giIrfytRWIQ
rest 90sec



Mobility: https://www.instagram.com/p/BxQoUvAl1VT/

10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches

Skill: deadlift
10 reps @ 60%
10 reps @ 70%

then...
Pause deadlifts
3 sets of 8 reps @ 65-70%
working on form here not load
pause 3 seconds at the knee on the way up


WOD
21:00 EMOM
min 1: 6 C2b pull ups or 4 bar muscle ups + 4 deadlifts 275/185 245/145 205/125
min 2: 12 bar facing burpees
min 3: 30 seconds of ball slams for max reps