Warm up:
2 Rounds
10 single leg glute bridges (each side)
Monster walk (face one direction, switch direction 1/2 way across room)
10 single leg RDL (each side, light kb can be used but rememeber this is a warm up)
Half kneeling rotation with dowel (1×10 sec hold each side)
Pre Game:
Every 2 mins for 16 mins Back Squat
Set 1 – 5 @ 55%
Set 2 – 5 @ 65%
Set 3 – 3 @ 75%
Set 4 – 2 @ 85%
Set 5 -2 @ 90%
Sets 6-8 – 10 @ 75%
WOD : For time
2k row*
* EMOM until finished complete squat cleans (135/95) in “Death By..” manner. (on min 1 do 1 squat clean, on min 2 do 2 squat cleans etc)
After Party:
Couch stretch ( 1 min each leg)
Partner PNF Hamstring stretch