04.21.2021

Warm Up
1:00 open book stretch (side lying rotations) each side
then
3 rounds
12 tall plank, protract shoulders then move into a down dog and back again to the plank https://youtu.be/eSQH7UMrtf0
8 Turkish sit ups/side



Strength
body composition
3 sets
A1. sumo stance deadlift: 31X1; 10-12 reps
A2. KB rack deficit split squat: 2110; 8-10/leg https://youtu.be/6negN2msX60
3 sets
B1. Body weight dead stop single leg elevated hip thrusts x 12 reps/side https://www.instagram.com/p/CNoc9ZRrTiJ/
B2. goblet Cossack squats: 30X0; 16-20 reps

WOD
"EZ Rider"
5 rounds for time
200m run
3 rounds of the complex
1 hang power clean
1 lunge each side
1 S2OH
95/65 75/55 45/35