WARM-UP:
5 min. on Bike or Rower
1/2 Tabata with empty barbell
Deadlift / Hang Clean / S2OH
Dynamic Stretch
STRENGTH:
Deficit Deadlift / Reverse Hyper
(10+10)2 (5+10)4
Get one set of 5 at 80% of Deadlift 1RM
WOD: EXPECT IT
EMOM for 16 min.
Odd minutes – 5 OH Barbell Lunges 95/65 (NOT WALKING)
Even minutes – 6 C2B Pull-ups (scale w/best pulling movement)
ICING:
Ring Swing (“THE NEW ONE”) (8)3
KOT – Tib Raises 20 Reps each leg.