A:
2-3x
Hip Bridges
Monster Walk
2-3x
Scapular Push-ups
Squat Variations
B:
4x
2x
:20sec Deadlift
:10sec Deadlift Hold
(build up to first set of 2)
A1.: Deadlift (2-2-2-2-2)
A2. Strict Pull-ups
5x 1-5reps
RX: Metcon (Weight)
EMOM for 7mins
2 Deadlifts @ 80-85%
4 Burpee Bar Hops
O1: Metcon (Weight)
EMOM 7mins
4 deadlifts (moderate)
2 burpee bar hops