Warm Up:
3 rds: 1 min max DU, 1 min rest
2 sets w/ empty barbell
5x Good Mornings
5x RDL
5x Deadlift
Strength:
15 min to build to 1RM Deadlift
3-3-2-2-1-1
WOD:
10 min to complete:
Barbell loaded Box step ups, 50/leg (115/85)
-full extension at the top of the box, alternating legs. Choose box height that is comfortable for stepping up and down.
20 min to complete:
“Flight Simulator”
Double Unders: Climb up and down ladder in intervals of 5, starting at 5 and up to 50
Singles: Intervals of 10, starting at 10 and up to 100
