10.07.2020

Warm Up
Run 400m
then
2 rounds of:
5 slow to fast air squats
30 seconds of deep squat progressions
5 sumo inchworms
then
2 rounds of:
5/side lateral box step ups
30 seconds/side ankle stretch on the box
10 glute bridges with heels on the box

Mobility
QL walks x 16 in each direction  https://www.instagram.com/p/B8KaFgxljE-/
hip hurdles x 16 each leg- one DB one the floor, lift one leg over and back while sitting up tall
cat/camels x 10
thread the needle + thoracic rotation x 5 each side



Strength
Deadlift 5 sets of 2 reps @80-85%

WOD
Belt Buckle
For Time
30 deadlifts 225/155 185/135 155/105
30 bar facing burpees
15 deadlifts
15 bar facing burpee

6:00 EMOM
min 1- 15-30 second tuck ups on pull up bar
min 2- 8-10 push ups
min 3- 20-30 second hollow hold