Warm up

20 x Banded Good Mornings
40 seconds ES x Side Planks
30 seconds x Flutter Kicks
Dynamics

Strength

Deadlifts

4 x 8 – Moderate (70%)

WOD

AMRAP 15

400 meter x Run or 500 meter x Row
10 x KBS (53/35)
15 x Hanging Knee Raises