4/8/23 deadlift x 2

Warm up

1 minute row

10 knee banded squats

10 supine rows

20 second hollow hold

20 second single leg hip bridge

Then

3 rounds

10 double kb swings

8 front squats

6 kb push ups

Strength

Deadlift-Build a heavy 2

Conditioning ABAC

A-3 minute time cap

21-15-9

Wall ball

Push ups

B-EMOM4

1 Deadlift

C-3 rounds

20/20 walking lunges with med ball 20/14

15 med ball back n forth sit ups

10 barbell rows 155/105