-Warm Up-
2 rounds
1 min bike
8 sciatic nerve floss
10 sumo stance good mornings
5 Russian kb swings
8 cat cows
-Strength-
Deadlift
Moderate weight
All above 70%
5-5-5-5-5
-WOD-
Every 3 minutes for 6 rounds
Each round as fast as you can
16/12 cals assault bike
4 DB step overs 50/35
2 sand bag over the shoulder 150/100
Post WOD
3 sets
8 back extensions
6/6 single leg DB RDLs
10 banded hamstring curls
