Friday November 12, 2021

Warmup

2:00 Bike (:30 easy/:20 hard/:20 easy/:20 hard/:30 easy)

10/Arm Bottoms up SA KB Press

15 Glute Bridges

10 Lunges

10/leg Single Leg KB RDL

10 Banded Hip Hinge w/ KB https://www.youtube.com/watch?v=GxAEvaVtA4I

10 Scapular Pullups

Mobility

Downward Dog :30

Downward Dog Shoulder Taps x 10

Skill/Strength

Deadlift 3x3

WOD

Deadlifts

Box Jumps

Toes to Bar

10-1

F:  kb sdhp; situps

P1:  185/125

P2:  135/95; hanging knee raises

C:225/155; db box stepups (50/35)