WARM UP
Hip circles, low back stretches
2 Rounds
5 Single leg RDL’s per side
5 Elevated single leg glute bridges per side
10 V-ups + 10s Hollow body
10 Cobra raises
10 Ring rows
WOD A
EMOM x 8 sets
2 Banded Deadlifts @ 60-65% of 1RM + band
WOD B
Run – Deadlift – Pullup – Dip
4 Rounds for time
500m Run
15 Deadlifts @ 50% of 1RM
12/9 Strict supinated chinups
9 Weighted strict bar dips 35/20lb DB
-Rest 1 min-
WOD C
3 Rounds accessory
15-20 GHD Hip extension
30 secs weighted plank hold
