Warm up: 3x:30on:30off
pistol progression and doubles
Movement prep- activation and barbell prep
Strength: Every 90 seconds x15mins
1rep x Deadlift(3011)
hs hold-30seconds(pick position that allows 30 sec hold)
WOD 5rnds:
10 pull ups(ring rows)
10/10 kb front rack lunges
Cool down: Super couch 2mins
