Lecture of the day-30seconds- what does “knees out ” mean?
Mobility- hip capsule-1min each side
Banded hip distraction-1min each side
Warm up-Sally up- focus on good reps
Strength take 20mins to get 1rm back squat
WOD: “Diane”
21-15-9
Deadlift @100/70
Hspu(L2- plates, L1- press ups)
Optional after bash- 100 hollow rocks for time
– hockey ball glute smash- 3mins each side
