-Warm Up-
3 min on the bike or skier or rower
Then
10 min for quality
5 rocking adductor stretch each side
5 supinated grip deadlifts (with an empty barbell)
5 hip airplanes each side
5 bottom half burpees
5 ring rows
-Strength-
Deadlift
4-4–4-4-4
Double over Hand Hook grip *No Gear*
Start around 50% and build from there
-WOD-
Every 3 minutes for 15 minutes
20 wall balls
12 Lateral Burpee bar hops
6 deadlifts
