A) 3 minutes row or Air Dyne
1 minute Wall Stretch
1 minute roll out hips/side
1 minute Pike Stretch
1 minute weighted plank 45/25
45 sec/side Side Plank
1 minute weighted Plank 45/25
5 minute technique work with coach.
B) Deadlift 5 x 3 @ 80%
Rest 2 minutes between sets.
C) 21-15-9 For time:
Clean and Jerk 135/95
Burpees over the bar
