Warm up
10 min for quality
1 min bike
5 dumbell single leg RDLs
10 adductor rock stretch (5 each leg )
5 kb high pulls
Strength
Rear Foot Elevated DeadLifts
8-8-8-8
(each side)
superset with
Only 3 sets
60m single arm farmers carry (KBs only)
Rest 30 seconds between sides
WOD
Every 4 minutes x 4 rounds
12/9 cals bike
10 SDHP 95/65
12/9 cals bike
10 ring rows
