Warm up: (10-12 mins)
Mobility
Upper & lower body lift prep
Practice torso position against wall for bench prep
Review bench press and back squats (5 mins)
(12 min)
Bench Press 5 x 5 @ heaviest weight with 2 mins rest
(14 mins)
Back Squat 4 x 4 @ heaviest weight with 3 mins rest
Review: (6-7 mins)
KB Deadlift
KB Sumo Deadlift High Pull
KB Swing (Russian)
Wod: (11 mins)
3 rnds for max reps:
1 min kb dl
1 min kb sdhp
1 min kbs russian
1 min rest
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