Dynamic Warm Up- Mobility Prepare for…

A. Strength
Build to a heavy 1 rep max deadlift for the day. 

B.WOD
Teams of 2, for time: Break up however you like.
300 Wall Balls, 20/14 lbs
30 Deadlifts 65% 1 RM
240/180 Bike Calories
30 Deadlifts, 65% 1RM 

Accessory Work & Cool down:
One Arm Dumbbell Row 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets.
Walking, jogging, biking or rowing, then stretch.
Leg Wall Stretch Hold 1-2 mins per side.
Foam Roller (back, etc.)

 

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