Warm Up
Pigeon/Lizards
5 min. on machine at conversational pace
2x20
One legged deadlift (no weight/pvc)
Hip extensions
Good mornings
Strength
Warm up push press to 5 rep max
4 rounds
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 min
Odd: plank
Eve: russian twists 45/25
