Warm Up
Banded good mornings/hips
20 squats
20 push ups
20 straight leg deadlifts
20 sit ups
20 deadlifts
20 pushups
20 squats
Strength
Deadlift
10 mins. to build to 80%
(10 @ 30%, 6 @ 50%, 4 @ 60%, 2,1....)
then 6x3 @ 70%
WOD
4 rounds
30 DB snatch 50/30
20 wall balls 20/14
10 pull ups
Post
50 med ball sit ups
50 supermans