WARM UP

Dynamic warm-up: Hip / Hamstring / Mid-line focused (Single leg good mornings etc.)
2 rounds:
12-15 Banded pull-throughs
10-12 Barbell good mornings
8-10 Push-ups

MOBILITY

Banded Posterior chain floss

WOD A

Deadlift

20 min to establish a heavy a heavy single or new 1RM.

WOD B

Bench Press X 3

EMOM x 15 (5 sets each)
B1) 3 x Bench Press (@2,2,X,1) (Heavier than last Friday!)
B2) 6 x Barbell Rows (@2,0,X,1) + 10-12 Hammer DB Curls
B3) 200ft Farmers Walk (Heavy KB’s – 4 x 50ft lengths)
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Weight may climb only as tempo allows
Half the class may start on B1 + B2 as needed