Warm up: 3rnds:
5/5 kb oh squat
10 kb swings(firing glutes at top
10 banded good mornings
10 glute bridges
Movement prep: Sumo prep and activation
Strength: every 90 seconds x 12mins:
sumo deadlift x 2 reps
WOD: 21min EMOM:
Min 1: 10 burpee box jumps
min 2: 10/10 oh lunge with plate(20/15)
min 3: 10 knee to elbow
