DATE – Saturday



2 mins Knee Tag

2 Rounds:

Banded partner back pedals/forward sprints

Banded Good mornings x 15 reps

Strict toes to Bar/Straight leg raises x 5-10 reps



Thoracic rotations

P-chain floss


WOD A) 10 mins to warmup Deadlift/build to a heavy single


WOD B) 5 Rounds for time:


20 Calorie Row

10/8/6 Ring Dips (Adv/Int/Beg – scale to bar or bench dips)

10 Deadlift 205/135lb (Weight should be able to be moved comfortably)


WOD C) Cool down with some GHD Back extensions or banded good mornings and hamstring/shoulder stretches.