10.27.2021

2 rounds
200m run or row
10 each side single leg glute bridges- feet on box
10 KB good mornings
10 clam shell planks/side- on elbow with legs bent at 90 degrees, raise hips and the clam shell


Mobility
A. 10 x cat/camels
B. 10 x child's pose to cobra- keep moving between the two stretches
C. 10 x lat engaged hip hinges- with a band and a PVC on the rig
D. 10 x banded pull throughs on the rig
https://www.instagram.com/p/CONiFj4njxc/


Strength
deadlifts
3 x 5 @ 72.5%
3 x 2 @ 80%, 85%, 90%


WOD
"The Night of the Living Dead (legs)"
4 rounds for time
4 deadlifts 225/185 185/125 135/95
16 wall balls 20/14
24 DUs
directly into...
then max calories row for 3:00