WOD
Warm-up
(Optional) Psoas Smash (2 Minutes)
Dynamic Warm-up/Stretching
2 Sets
200m Run
10 BB Sumo Stance Goodmorning
12 Alternating Skater Squats
20sec e/side Prone Single Arm Plank
Strength
6 Sets (2 Warm-up Sets, 4 Working Sets)
6 Tempo Deadlifts (3111)
Rest 2 Minutes between each working set
Tempo: 1sec ascent, 1sec pause at top, 3sec descent, 1sec in bottom position
Conditioning
3 Rounds For Time (15 Minute Cap):
1k/800m Bike
16 DB Anchored Sit-up (50/35) | 16 T2B
8 DB Burpee Box Step Over (20″)*
*use both DB’s