01.09.2023
Warm Up
3 sets
300m row
10 KB sumo deadlifts
5/side curtsy lunges
5 inchworms + push up
Low back primer
30 seconds prone press outs- small cobra like stretches
30 seconds cat/camels
1:00 downdog to cobra
Strength
Deadlifts
6 sets of 5 reps @ 70%
WOD
"Master Chief"
5 rounds
3:00 AMRAP 1:00 rest
3 power cleans 135/95 115/75 95/65
6 burpees over bar
9 HSPU or piked HSPU from a box or the floor