Warm Up:
Group Hamstring, Hip, Low Back Mobility
Then
3 Min Row or Bike
20 Banded Goodmornings
20 Banded Pull Aparts
20 Alt. Lunges
20 Leg Swings
5 Push Up Down Dog
Skill:
Deadlift (Phase 2)
5@ 65%
5@75%
5++@85%
“Adding” 10# to 1RM THEN take 90% of that number for your driver for this Phase. Great work so far!
WOD:
30-20-10
Row Calories
Alternating DB Box Step Ups (50/35) (1 DB)
Directly into,
10-20-30
Alternating DB Snatches
Wall Balls (20/14)
*Ladies Calories are 21/14/7
*22 min TC
*If Rowers are full to start, start on opposite workout