Warm up
2 rounds:
Run 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
 Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side



Mobility
hip warm up  https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band at the gym
1. abduction x 8 each side
2. band kick backs x 8 each side
3.  knee knockers x 8 each side
4. banded frog pumps x 16 reps

no mini-band
1. quadruped fire hydrants x 8 each side
2. quadruped kick backs x 8 each side
3. side lying hip bridges x 8 each side
4. frog pumps x 16 reps

Weightlifting
Deadlifts
every 2:00 for 8:00 (4 sets)
three deadlifts to the knee + deadlift

*pause 2 seconds at the knee each time and then a deadstop on the ground every rep.

WOD
"Radar"
400m run

9-12-15
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell

800m run

15-12-9
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell

400m run