WARM UP:
3 Rounds
10 OHS Squats
10 Good Mornings
10 Pass Throughs
10 Scorpions
5 Inch Worms
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
10 Bar Roll Outs
10 Supine BB Row (Put feet on box if app.)
10 Ass. Glute-Ham Ext.
LIFT:
Dead Lift
Work up to 2 @ 95% 1RM
Then:
4 x 3 @ 77% (Touch and Go)
*Keep technique throughout the entire movement! DO NOT BREAK!
WOD:
“GROVES”
21-15-9
Dead Lift (225/155) (205/135) (185/125) (165/105)
C2B Pull Ups
*Sub. C2B Pull Ups for Regular Pull Ups or Push Ups accordingly.
POST WOD:
Roll & Stretch
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