a) WARM UP:
- 2 Minutes on the rower
- 20 Banded good mornings
- 20 Banded pullaparts
- 10 Empty Bar deadlifts
- 10 Strict Press
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b) STRENGTH 1:
- 15 minutes to Establish 1 RM Strict press
c) STRENGTH 2:
- 20 minutes to Establish 1 RM Deadlift
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c) Specific Warm Up and WOD Prep
- 5 Beat Swings- 5 Toes To Bar
- 5 Ground to overhead at working weight
- 5 Shuttle Sprint
WOD:
8 Minute AMRAP
- 10 Toes To Bar
- 10 Ground to Overhead 75/55
- 10 Shuttle Sprints (15m)
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| d) Extra:
5 Sets
- 12 alternating hammer curls (6 per arm heavy)
- 8 wide grip barbell curls
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