Warm up: Every 2mins x 6mins lane run
Activation
Coach led:3rnds: 5 spinal floss, 5/5 glute reaches, 5/5 thoracic twists
Strength
Lv1: Front squat holds: 10 at top, 5at bottom
Lv 2: 5 reps
WOD
EMOM x 12mins:
odd- thruster x 5
even- deadlift x 5
Weight 40/25 thruster
80/50 deadlift
