wod 4/10

Skill
20 Hip bridges
20 Reverse lunges
20 Banded RDL
10 Scapula push ups
10 Banded rows
 
20min E2MOM (5sets each) of:
5-7 Deadlifts, tempo 3111, final set 90sec max reps at 70% of best weight
5-7 Bench press, tempo 3010
 
Metcon
In teams of 2
2 rounds
20 Deadlift 2*bodyweight both lifting at the same time with the same bar
20 Pull up, while partner hang deadhang
20 Partner jump over and under, jump over the partner whos in plank position then crawl under.

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