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: banded deadlifts
12 x 2reps @ 50% 1RM with a band for added resistance -use blue, red or yellow bands


During deadlift rest time complete:
3 sets of 8 single side DB strict press @ 15-20% body weight




WOD
For Time
10,9,8,7,6,5,4,3,2,1
deadlifts 225/155 185/125 135/95
wall balls 20/14 14/12




Cool Down
Workout 5

Bulletproofin:

6 Minutes for quality
1 Arm Kneeling Press: x 8 each arm
Half Kneeling Halos: x 8 each position https://vimeo.com/204090253
1 Arm Suitcase Deadlift: x 8 each arm
1 Arm Push Press: x 8 each arm

From the Coaches:

Focus on body position and choose a weight you that allows you to go unbroken.