11.24.2021

Warm up
2 sets
wall facing handstand hold, 30 seconds
weighted goblet squat hold, 30 seconds
weighted goblet squats, 30 seconds
10 each side single leg KB RDLs
50 feet each side single arm overhead carry


Mobility
Banded hamstring curls x 20 reps
wall slides- slow & controlled x 5 reps
yoga push ups x 5 reps


Strength
deadlifts
warm up reps 8 @ 50%, 6@ 60%, 4@ 70%
2 x 2 reps @80%
2 x 1 rep @85%
3 x 1 rep @90, 95, 95+%
let's work on finding our training max for next month's deadlift program

Post WOD
3 rounds (15:00)
45 seconds per station for max reps 15 second transition
1. tall plank shoulder taps
2. left banded single arm lat pull down
3. right banded single arm lat pull down
4. left arm DB bench press- pick load
5. right arm DB bench press- pick load