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Warm-up
5 minutes:
10 Thoracic bridge
5 toe touch @3’’ hold at the bottom
+
2 Rounds:
20-seconds Low bear hold
20-seconds Plank pushup hold
20-seconds Plank pushup knee tucks
Rest 30-seconds
20-seconds Slowest eccentric sit ups (Arms extended/W @stuck feet)
Rest as needed between
Strength
4 rounds:
10 Kb/Db RDL @22X0, no rest
30-seconds Russian Kb swing
5 couch Dragonfly
30-seconds/side single leg weighted glute bridge hold
*Option Build 6 to 8 heavy Deadlift
WOD
AMRAP in 8 minutes:
10-20 Deadlifts (10 if heavy, 20 if light)
10 Box jumps
20 Russian twists