01.03.2024

Strength
Deadlifts
4 x 3 with 3 second eccentric @ 65-70% 

TTB skills
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet. 

WOD
"Tap Dancing"
5 rounds for time
3 sandbag to shoulder  150/100/70
8 TTB or hanging knee raises
6 sandbag squats 150/100/70
2 rope climbs or 4 up/downs