WOD
Warm-up
2 Sets
10e/leg Single Leg KB Deadlift (rig assisted)
15e/side KB Side Bends
40′ e/arm Single Arm KB Overhead Carry
(2) https://youtu.be/rLy3w99jtdQ
Strength
6 Sets (2 Warm-up Sets, 4 Working Sets)
4 Tempo Deadlifts (3111)
Rest 2 Minutes between each working set
Tempo: 1sec ascent, 1sec pause at top, 3sec descent, 1sec in bottom position (not T&G)
Conditioning
For Time:
30-20-10
Calorie Bike
KBS (53/35)
50′ KB Suitcase Carry (L)
50′ KB Suitcase Carry (R)