Warm up
Push up X 3, Lunges X 5/5,Back extensions X 10
Strength
E3mom X 15mins:
12deadlift 110/80
+
lying bar pass through or banded hollow pull down X 8
WOD
50 KB lunges(25/25),
40 KB swings,
30 burpees
rest 3mins
repeat.
Optional gymnastic emom x5:
2-5 ttb/knee raise/hollow scap pull(goal here is efficiency over volume)
