1/16 Day#2 (Sole Lift/ Mental Toughness)

Warm up

Lumbar Activation

1x 20 reps

RDL

Good mornings

Single leg bridges

Super rocks

GHR

Skill

Deadlift

WOD

A- 7 minutes to find your 1 rep MAX deadlift

B- 20 minute AMRAP

10 consecutive pull ups (penalty- 10 push ups)

20 consecutive wall ball shots w/14# m/20# (penalty- 5 burpees)

30 consecutive deadlifts w/95# m/135# (penalty- 200m run)

GoFit

Single Arm DB Warm up

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

-DB hang squat cleans

WOD

7x

30:30

-Pull ups

-DB hang squat cleans

-DB deadlifts