Warm it up w/ a Partner
2x
Partner A: Rows, Bikes, or VC until Partner B is done then switch for second round
Partner B:10/10 SL Elevated Foot Glute Bridge (:10 Hold at top of last rep/ea leg)
10 Alternating SL V Ups
10 Yd Bear Crawl Forward/10 Yd Backwards
Strength
Deadlift 3x3@70/80/90+ ***
***Based off 90% of your 1RM
Strength
Press 3x3@70/80/90+ ***
***Based off 90% of your 1RM
Assistance
BB good mornings 3x10
BB Push press 3x10
As a superset
WOD
Every 3:00 min for 9 min
50 DU’s (100 singles)
Max reps front rack lunge 95/65
for the remainder of interval