Warm Up
Banded shoulders
25 squats: 2 sec hold at bottom
25 sit ups
26 1 legged hip bridges
25 jumping jacks
25 knee tucks
25 squats
Strength
Deadlift
10 @ 30%
8 @ 50%
6 @ 60 %
4 @ 80%
2 @ 90%
10 @ 50%
WOD
19 min AMRAP
5 burpees
30 renegade rows 40/20
5 burpees
30 jumping lunges
5 burpees
30 wall balls 20/14