07.01.2021

Warm Up
Thoracic flow
then
2 sets
10 single leg landmine RDL/side
10 goblet landmine reverse lunge to high knee/side https://youtu.be/794aGA7kUeU



Strength
Deadlifts +
8 reps @ 50%
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%

between sets of deadlifts complete:
1. wall supported deadbugs x 7 each side
2. banded glute bridges x 15



WOD
#justabar
Uranker wod #3
9:00 AMRAP
3 deadlifts
3 squat cleans
3 front squats
3 push press
*go unbroken rounds, rest between rounds