Skill
Accumulate 1 min deadhang during the warm up
5-10 min
20 Hip bridges
20 Rev lunges
20 Banded RDL
10 Scapula push ups
10 Banded rows
12min E2MOM (6sets)
5-5-5-3-3-3 Deadlifts, work towards a heavy 3 rep
Rest 4 mins
2min Deadlift 70% of last rep from above, for max reps
Metcon
8 rounds
5 Kettlebell/dumbbell Sumo deadlift high pull 24/16kg BG: 16/10kg
7 Push ups
9 Knee to armpit
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