90 sec/side Banded Hamstring PNF Stretch
Then complete 2 sets of:
15 Banded Good Mornings
15 Banded Pull Aparts
30 sec Handstand Hold
Deadlift (Weight)
In a 10 min window build to a heavy:
5 Touch and Go Deadlifts
Max(-1) Bar/Ring Dips
Rest 2 mins between sets
(You should be able to complete 3 sets. Aim for: 80, 82.5 then 85%)
Then Directly into next part
Deadlift (Weight)
In a 10min window build to a heavy:
3 Touch and Go Deadlift
1 min Max distance HS walk or Wall Walks
Rest 2 mins between sets
(You should be able to complete 3 sets. Aim for: 87.5, 90 then 92%)
Metcon (2 Rounds for reps)
Complete 4 sets of:
AMRAP x 6 mins:
25/20 Cal Row or 20/15 Cal Assault Bike
75 DUs / 100 Singles