Warm up X 2

  • Short Lap
  • 6 Hindu Pushups
  • Walking Lunges up and back
  • 8 Wall or box pullups

Mobility:
Kettlebell Psoas Surfing

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
Add 10# To 6/10

Workout:
4 Rounds for Quality, keep a brisk pace
Romanian dumbbell deadlifts  10 - Add 5# each hand to 6/10
Ab Wheel 10 - Go at least 2" further than 6/10
Handstand Kickup 10

 

Lax ball shoulders for any remaining time

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