Glute activation:
T stance 5 e/l
20 clams e/s
5/5 fire hydrants
Rear full flex & extension 10/10
Warm up: Barbell prep
DE lower: deadlift
12min EMOM x3 DL
Accessory: 100 Banded Gd mornings
WOD
8min amrap ascending ladder:
1deadlift
1 wall walk
2/2
3/3
4/4
etc
buy out 600m run
Warm down:
one stop movement 10 second holds x 3 e/s
hockey balls for glute roll outs
