(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: Complete 1 round for warm-up: (12 min)
50 jump rope singles
15 Wall Squats
10 PVC Good Mornings
10 Ring Rows
10 GHD Sit-ups
10 BB Straight legged Deadlifts
10 BB Deadlifts
5 Yoga Push-ups
5 Hanging Reverse Shrugs
SOD
30 min to build to a heavy triple of each:
Deadlift (15 min)
Front Squat (15 min)
Post WOD
8-10min of Mobility: Coach led lower body band work.
