Warm Up

2 sets of
2 Turkish get ups each side
10 KB single arm swings
10 MB hamstring curls- feet on the ball, hips up high and then straighten the legs while squeezing the glutes
30 second hollow hold




Mobility: https://www.instagram.com/p/Bw7GICTJGFQ/

Lat primer: keep the bands lighter for this. Partner up. One work on lats, one work on hamstrings

10 lat pull downs
10 uni-lateral lat pull down each side
*retract the shoulders back and down
*arch the back a little to engage the lats even more
*slow to fast movement
*focus on driving the elbow back

hammies:
20 banded good mornings
10/side KB deadlifts- moderate load


Skill: Strict press

6 x 2 reps
set 1-2 @60%
set 3-4 @65%
set 5-6 @70%


WOD
4 RFT
400m run
4-3-2-1 rope climbs
50' walking lunges with DB at farmer carry position 50/35 35/20