Warm Up
Banded hamstrings
20 lateral/side raises with little weight
20 Turkish get ups
Strength
Deadlift:
10-8-5-3-3-3-10
30%-80%-50%
WOD
50-40-30-20-10
Squats
KB swings
50 burpee buy in/out
Post
Mobility ball on shoulders
Warm Up
Banded hamstrings
20 lateral/side raises with little weight
20 Turkish get ups
Strength
Deadlift:
10-8-5-3-3-3-10
30%-80%-50%
WOD
50-40-30-20-10
Squats
KB swings
50 burpee buy in/out
Post
Mobility ball on shoulders