Warm Up
3 Rounds
10 Band Good Mornings
10 Hip Bridges
10 Spider Lunges
10 Squats
Strength
Deadlift (25 min)
Prep: 1×10 RDL w/bar, 5-5-3-3 working up
Work: 5×3 at same weight
Met Con
EMOM 12 Min (6 Rounds each)
A) 8 Heavy Russian KB Swings+ 8 Hollow Rocks
B) 6 Plate Russian Twists (8/side)
Mobility
Band Hamstring Series
