08.26.2020

Warm Up
3 rounds
prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/
glute bridge DB press x 10 each side
spiderman lunges + reach x 5 each side
tall kneeling body weight windmills x 5 each side

Mobility
Jefferson curls x 10 slow
90/90 hip switches x 8 each side
hip hurdles x 8 each side
KB/DB good mornings x 10 slow

Warm up for deadlifts

WOD
"Deads"
1-2-3-4-5 deadlifts @ 75-85% try to keep the same weight across sets
between sets complete 3-10 reps gymnastics of your choice

3 reps would be for a highly technical movement such as muscle ups or strict work

Bicep finisher
2-3 sets
KB horn bicep 1 1/4 curls x 5
KB grab on the bell bicep curls x 10
half kneeling KB slow descend curl + reset x 5 each side