Warmup

10 Travelling Inchworms, 12 Leg swings (each), 10 Glute Bridges, 10 Handstand kick-ups

All Classes

Hip Capsule Mob 2:00 min
Reverse Ballerina 2:00 min

20 Reverse CRunches BEFORE WOD

Advanced

Deadlift: 8-8-5-5-3-3-1 reps

Sets 1 and 2: Warmup
Sets 3 and 4: 75% of 1RM
Sets 5 and 6: 85% of 1RM
Set 7: 95% 1RM

Between sets:
5 KB Swings
5 Kipping Pullups
5 Knees-to-elbows

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