Warm-Up
Prone bench row x 10
Banded lateral steps x 10
Glute bridge x 10
x 3
A. Deadlifts – 5 x 5@75-80% of your heavy 5
B. GHD – 12 x 3
C. Box Step-Downs – 10 x 4
D. WOD
25 min AMRAP
10 Box jump overs@20″
Row 12 cals
:60 sec rest
10 Slam ball over the shoulder@20#
Row 12 cals
:60 sec rest
10 Russian swings
row 12 cals
:60 sec rest

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