Warm-up
1 round TABATA air squats
2 rounds
5 pull ups
10 hollow rock
15 Romanian deadlifts with a bar
Mobility
Banded shoulder stretching
Hip and ankle mobility
Strength
A1. Push press – find a 3RM and a 1RM
A2. Bent over rows – DB or BB; AHAP; 4×8
WOD
“Deep Threat”
12 min AMRAP
5 squat cleans (165/115#)(135/95#)
20 sit-ups
40 DU’s
Cool Down
Focus on recovery for 5 minutes before you leave. Grab a foam roller, spend 2 minutes in pigeon and spiderman.
