Warm up- Circle chasing double tech 3mins
Movement prep:
Glute activation: one leg bridges:10/10
all 4’s hip extention:10/10
clams 10/10
barbell prep 5mins
Strength: Every90secs x12mins
deadlift x3reps
Accessory: E2momx6mins-Step ups x6/6
Wod
600m run
50 thrusters
30 pull ups(ring rows) 20/15kg
Cool down: Pike/pancake roll outs with hold at stretch for 5seconds: 5/5
