Warm up: 2rnds :30 sec scap pull ups, :30 sec leg marchers-:30 sec scap push ups- :30 sec bear crawl one length- :30 banded good mornings
Movement prep: Bb prep-5mins
Strength:
Lv 1: Halting deadlift: with 3 sec pause at knee on way up and down x4reps. Lv 2: 5 reps(scale to RDL if needed)
WOD
1min Max effort wall balls
rest 1min
Then EMOM x 10mins: 50% Max effort wall balls
