Warm Up: 7 Min AMRAP for quality
10/10 Hip Swings
10 Walking RDL
10 Light Ball Slam
1 Way Prowler push
Performance:
Hex Bar Deadlift: 3 x 5
*build to a heavy 5 and hit 3 sets at that weight
27-21-15-9
Calorie
Hanging Knee To Elbow
Wall Ball
Fitness: 3-4 Rounds
Kb deadlift 7-10 reps
Glute Bridge 10
Bird Dogs 5/5
*adding a slight pause on Glute Bridge and Bird dogs
21-15-9
Calorie
Standing Knee to elbow
Wall Ball or db Thruster