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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


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