WARM UP:
500 M. Row
10 Inch Worms
10 Worlds Greatest
10 Scorpions
10 Air Squats
Then:
Hip Mobility
SKILL:
3 x 8 Weighted Glute Bridge
Pair With:
3 x 6 Assisted Glute – Ham Extension
*Use GHD and add weight as necessary.
LIFT:
Dead Lift
3 @ 65%
2 @ 75%
2 @ 85%
3 x 3 @ 75% (Touch & Go)
WOD:
“DRAGSTER”
3 Rounds
5 Dead Lifts @ 65% 1RM
10 Box Jumps (30/24) (24/20) (20/12)
POST WOD:
Roll & Stretch
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