-Warm Up-
Warm up 2 rounds
10 Sumo stance good morning
10 sciatic nerve floss
5 Cuban presses
5 kb high pulls
20 sec bent knee hollow body hold
-Strength-
12×2 banded deadlift (red bands)
All sets at 60% of max deadlift no more then 30 seconds rest between sets
-WOD-
AmRaP 9
15/12 cals assault
12 power snatches 95/65
9 GHD sit-ups
