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

 

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