Warm Up
2 ROUNDS
45 sec Side Plank w dips (L)
15 sec rest
45 sec Side Plank w dips (R)
15 sec rest
45 sec Forearm Plank
15 sec rest
45 sec Dead Bug
15 sec rest
THEN
3 ROUNDS
Good Mornings x 10
KB Sumo DL x 10
1 Leg Deadlifts x 5 ES
Strength
Deadlifts on tempo 4.1.4.1
*This is a suitcase hold DL. You are still keeping hinge position. 4 down, 1 at the bottom, 4 up, 1 at the top
*Push obliques out and hold constant tension on the way down and on the way up
*Use your glutes and hamstrings to come back up
*You should never feel this in your back
5 x 5
60 sec rest
Then
AMRAP in 2 minutes * Do this with the KB or DB that was used during the warm up,. Try to keep a hinge pattern while keeping the weight in between your fee
WOD
AMRAP 15
9 Push up
9 KBS
9 Burpees
9 Inch Worms (no Push Ups)
20 Double Unders or Penguins