Warm Up:
Run or Row
3 Rounds
10 russian baby makers
10 glute bridges w plate
10 gm’s w/ bar
10 kbs
Strength:
Deadlift
E2M10M
Set 1 – 8 @ 50%
Set 2 – 6 @ 60%
Set 3 – 4 @ 70%
Set 4 – 2 @ 80%
Set 5 – 2 @ 90%
E90secs9Mins
Speed DL x 3 @ 75%
WOD:
7 min AMRAP
15 cal row
15 push ups