06.21.2024

Strength- part one
Deficit deadlifts- stand on a surface of 2-3" while deadlifting
warm up 2 sets of 8- one light load, one moderate load
4 sets of 8 reps @20X0 at 7-8/10 RPE

part two- super set 
4 rounds
A. landmine hack squats x 6/side @30X0 with at least 25# or more on barbell  https://youtu.be/9VSQomFgQnM
B. KB single leg RDLs x 8/side @30X0
C. 20-30 seconds hollow hold or bent knee hollow hold
 
WOD
"Switching Gears"
7:00 AMRAP
5 HSPU
10 box jumps 24/20"
15 wall balls 20/14
*can you get 3 or more rounds?