Warm Up
A- Mash t-spine, ITB, and calves
B- Pose technique #1
Pulling drills
-Stationary single leg
-Alternating legs
-Lunge drill
Falling drills
-Partner fall drill
-Hip driver drill
Partner pull & fall (hands on shoulders)
Skill
Deadlifts
WOD
5x
15 deadlifts w/135# m/185#
400m run
GoFit
Warm Up
A- Mash t-spine, ITB, and calves
2x lateral lunges with barbell + good mornings 7 reps each
B- 1 mile run
Skill
SB squat and SB ground to shoulder
WOD
8x
20:20
-Prowler push
-SB squats
-Shuttle run\
-SB ground to shoulder
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