Warm up: Team bridge run
Glute activation
3rnds in teams of 2:
Hip rotation with band while partner does dull walk up and back
barbell prep: run through points of Performance with PVC
Strength:
Lv 1: Halting deadlift: with 3 sec pause at knee on way up and down x4reps. Lv 2: deadlift x 5 reps(scale to RDL if needed)
WOD
8min amrap:
10 stoh
30 doubles
5/5 reverse lunges
Weight Rx is 30/15-scale up/down depending on athlete
Extra credits:
3rnds
Quad foam roll x :30 each leg
Calf smash x :30 each leg
