DATE – Thursday
Warm-up:
Quick partner med ball warm up
Mobility:
Hamstring PNF stretch with band 4 x (5s contract / 20s stretch)/side
WOD A) (15 min Max)
8 x 3 Sumo Deadlift (Dynamic effort – 50-65% of 1 RM for all sets)
– Rest only 60s btw sets –
WOD B)
4 rounds for max reps:
In 3 min: Row 500m/400m + AMRAP Russian Kettlebell Swing (32/24kg) in time remaining
– Rest 3 min –
Score is total # of swings completed across the 4 rounds
