Warm Up
Pigeon/lizards
Bike 3 mins. at convo pace
2 x 20
Single leg deadlift (no weight/PVC)
Hip extensions
Good mornings
Strength
Warm up push press
4x
5 heavy PP
1 min. max sit ups
30 sec rest.
WOD
4 rounds for time
8 deadlifts @ 60% right into 1 min. max burpees
1 min. rest
Post
10 mins.:
Odd mins.: plank
Even mins.: Russian twists 45/25