Strength 5X5 Deadlift *reps should be touch and go, only lift as much as you can comfortably put down* then 3X 20 Banded Good Mornings 20 Band Pull-a-Parts
Wod 4X 1 Min Bike for Calories 1 Min Double Under 1 Min SDHP 75/55 1 Min Rest *score each movement separately*
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows