Warm up:

2 rounds:

10 x Leg swings (Front to back L/R & Side to side L/R)

10 x Band pull through

 

 

Mobility:

Lacrosse ball glutes / hips

Banded hamstring floss

 

Tech deadlift

 

WOD A: (Score is total complete rounds + reps)

 

4 min AMRAP:

4 x Deadlift (275 / 185)

2 x Wall walks

 

Rest 4 min

 

5 min AMRAP:

10 x KB Swing (32/24kg)

5 x Hand release push ups

 

Rest 4 min

 

6 min AMRAP:

12 x Pullups

6 x Box Jumps (30 / 24”)

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