Warm up 

500m row

follow-ed by 2 rds

• 10 ring rows
• 10 bird dogs
• 10 lateral band walks – VIDEO hip development
• 10 banded crossover chop
• 10 air squats

Stretching and mobility 

• Psoas smashing with Lacrosse ball
• samson stretch

EMOM (7-15 reps each) 

• Wall Ball
• Row for cal
• burpees

DEADLIFT     

• Shins touch the bar
• Shoulders back/stand tall
• Maintain lumbar curve
• Deep breathe and hold while lifting
• Weight remains on heels
• Arms stay straight (arms do NOT rebend at any time)

WOD AMRAP 8:00

• 4 Pushups
• 6 Squats
• 8 Deadlift 

7:15 AM results

8:45 AM RESULTS