Prehab

1k row- easy

2 rounds

15 banded good mornings

10 romanian deadlifts

pvc pass through and pvc around the worlds- 25 reps

MetCon

for time

2k row

every 2 mins complete

  • 8 man makers

 

post wod mobility

Strength

deadlift

3-3-3-3-3

weight is ascending

work up to a heavy set of 3

all reps…touch n go

Skill Work