Warm Up:
Dynamics
Inchworm
Good Mornings
Couch
Pigeon
Banded hip distraction
Strength: Deadlifts
7-5-3-3-3 work up to heavy set of 3
*if you are a regular attender of the barbell class you can replace deadlift with snatch grip deadlift OR snatch/clean pulls, same rep scheme
WOD:
7 Rounds
7 V Ups
10 Medball cleans (14/20)
30 DU
Rx2:
V sit ups
less weight for MBC's
50 line hopovers
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