Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20 banded good mornings
15 banded high pulls
10 box step-ups
Mobility
Posterior chain prep
Burn Strength
A1. DB RDL’s – 4x8e
A2. GHD back extensions – 4x10e
The RDL’s are going to be done with 2 DB’s today, so grab something on the lighter end.
Make sure you are familiar and comfortable on the GHD machine, if not complete 10 supermans right into a :30 superman hold.
Burn WOD
15 min AMRAP
100m shuttle run
30 wall balls
15 DB deadlifts
