DATE – Friday


Warm-up) Dynamic gym lengths: focus on p-chain




P-chain Floss

Shoulder stretch w/band


WOD A) 15 mins to establish a 2RM Hang Power Clean



WOD B) 10,9,8…1 for time of:


Sumo Deadlifts 205/135lb (Weight should be able to be moved fairly comfortably throughout WOD)

L-Pullups (modify to knee-tuck or regular pullups)


WOD C) 2-3 sets:


GHD Hip extension x 10-20 reps