Warm Up:
10 Nerve floss/side
then 2 rounds:
30 sec Close grip bar hang
10 DF Cuban press
10 Single Leg RDL/Leg
15 Rocking Hip Flexor Mob/side
Strength:
a) Deadlift 3×6
b1) Seated Strict Press 3×6-10
b2) Strict Pull ups 3×6-10
Conditioning:
Partner WOD – 3 sets each:
10-20 DB Bent Over Rows
10 DB Walking Lunges
10-20 Deficit Push ups on DB’s
10 DB Walking Lunges
-alternate rounds
Cashout:
Barbell Hip Thrust cluster set: 1 x 15.10.5 (30 sec rest between clusters)
