Warm up
2 sets
2:00 cardio choice
10 barbell RDLs
10 barbell Kang squats
5 each side beast to alternating leg through https://youtu.be/EQEuNPVppO8




Mobility
1. side lying arm circles x3-5 each side https://www.instagram.com/p/Cj2f3bagRCt/
2. banded wall slides x 10 same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side https://www.instagram.com/p/Ccnm8VugRMF/


WOD

"Maximum Load"

For total weight
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many deadlifts as possible
Rest 3 minutes then
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many strict press as possible

Total of max reps x weight on barbell = score

Athletes will choose their own weight for each lift


Single Leg Focus
2-3 sets depending on time
10 right leg weighted step ups
15 right leg unweighted step ups
10 left leg weighted step ups
15 left leg unweighted step ups
6-8 supermans
rest 90 seconds