10.25.2022

Warm Up
2 sets
200m row
2 lengths in the gym side shuffle
then..
2 sets

10/side lateral box step ups
10 scap pull ups
8/side half kneeling KB press
10 KB sumo deadlifts




Squatober
ankle stretch x 30 seconds each side
RNT split squats x 10 each side- add load


goblet squats- increase load each set- 2 second pause at the bottom
2 sets of 3 reps
2 sets of 3 reps
1 set of 3 reps

then..
4 sets of 5 reps
snatch grip deadlifts at 55-60% of your max DL

WOD
"English Bulldog"
For Time
5-4-3-2-1
deadlifts
70-75-80-85-90% of your max
1-5 reps choice gymnastics