Primer
2 sets
10 plate pick ups
10 Seated Plate Press
10 Plate Pull Overs from Deadbug
10/10 Single Arm Glute Bridge Floor Press
20 Mtn Climbers (tot)
2 sets
10 Ring Rows
10 Hanging Knee Raise
:30 Bike or Row
Strength
Back Squat 3x3@70/80/90**
**Based off 90% of 1RM that you have added 10# to
Accessory
3 Sets
6 DB Suitcase Split Squat (each leg)
:20-:30 Ham hold or 3-4 Nordic Curls
WOD
AMRAP 10:00
4 Pull Ups
8 Push Ups
12 DB RDL 40-50/30-35