Warm Up:
Run or Row
2 Rounds
10 russian twists w/ med ball
20 walking rdl steps
10 ab mat sit ups
20 mountain climbers
10 single leg glute bridges
Strength:
Deadlift
10 @ 50%
10 @ 60%
8 @ 75%
6 @ 80%
2-3 min rest between sets
WOD:
9 min AMRAP
9 DL (185/135)
9 C2B
9 K2E