Warm-Up
3 Rounds
Prone bench Row x 10 (15 lb)
Stiff arm banded Pull-Down x 8 (red band)
Banded KBS x 10 (35lb)
Inch Worm x 3
A. Deadlift – Heavy 5 worked up to 235 with double oh grip, 255 with switch grip.  hurt my back on switch grip and couldn’t feel hammies as much.  Staying with cl grip from now on.
B. Weighted hip extensions – 8 x 4 sets (95, 115 x 3)
C. GHD – 8-12 x 3 sets (purple bands 8 x 3)
+
AMRAP 12
Row 250
10 Burpees
25 Dubs

4 rounds plus 160m…all du ub (YIPPEE)

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