Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 Russian KBS
10 ground scrapers
10 sumo goblet squats
10 push-ups
Mobility
Posterior chain prep
Burn Strength
5 rounds for quality
10 banded good mornings
15 GHD back extensions
:30 HS hold
Burn WOD
3 rounds
21 DB deadlifts
15 box jumps (24/20”)
9 DB push press
*same weight DB’s for the deadlifts and the push press, make the deadlifts “easy” and the push press hard.
