A1. Banded deadlift - 2x5
A2. DB bent over row - 8-10x5
+
20 min AMRAP
8 T2B
10 Deadlift @ 225/155#
30 DU (50 singles)
500m row
Sport -
Before WOD:
A1. X-band walks - 20x2
A2. Band glute bridges - 10x2
A3. Band dead bugs - 10/breaths x2
After WOD:
50 cal AB @ 55-57 RPM
-rest 2 mins-
40 cal AB @ 57-59 RPM
-rest 2 mins-
30 cal AB @ 59-61 RPM
-rest 2 mins-
20 cal AB @ 61-63 RPM
-rest 2 mins-
10 cal AB @ 63-65 RPM