-Warm Up-
2 rounds
:45 row
10 groiners
10 glute bridges
:30 shoulder taps
Into..
2 rounds
5 inchworm + push up
10 light plate ground to overhead
10 barbell good mornings
:30 handstand hold (nose on wall)
-Strength/Skill-
3-3-3
Tempo Deadlift (30×1)
3 seconds on the way down 0 at the bottom 1 at the top
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
-WOD-
FOR TIME : 17 minute cap
8-6-4-2-4-6-8
Deadlift
*After Every Set Complete…
8 Handstand Push-ups
16 Plate Ground to overhead (45/35)
