Warm Up

400m run
50 feet spiderman + reach
50 feet Samson stretch
20 air squats- focus on tempo @21X1
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box


Mobility
2 sets
box stretch with PVC x 5 exhales
3 eccentric pull ups
Kang squats x 5 reps


Strength
5 sets of 3 deadlifts
start at 70% and build load


WOD
Incredible Hulk
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats


your goal should be unbroken rounds- rest after the back squats
RX 115/75
INT 95/65
SC 75/55