-Warm Up-
AmRaP 10
Dumpster Run
8 KB sumo deadlifts
8 KB high pulls (from the waist)
8 Russian KB swings
Then
2 rounds with an empty barbell
10 Deadlifts
10 hang muscle cleans
10 front squats
10 strict press
Then prep SD high Pull and Push Press
-WOD-
(18 minute cap)
3 RFT
20 Sumo DL High Pull (115/75)
20 Push Press
800m Run
-Post WOD pump-
“BEACH BODY ABS”
2 SETS
10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold
