Warm up X 3

  • Short Lap
  • 6 Hindu Pushups
  • 10 OHS (PVC)

Mobility:
Doorway stretch 1:00 each side

Weightlifting
Work up to a heavy 5
Deadlift 8-6-5-5-5 
Start at 40% of 1RM, then scale up to ~ 90% by the last set of 5

Workout:
4 Rounds for Quality, keep a brisk pace

Romanian dumbbell deadlifts  10
Ab Wheel 10
Handstand Kickup 10

Lax ball shoulders for any remaining time

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