3/14 WOD

Warm-Up – 10 min 10 Cat-Cow 10 Good Mornings with band 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift – 15 min 5 x 5 - SLOW and CONTROLLED Accessory Superset x 3 10 DB Romanian Deadlifts ( to

Warm-Up – 10 min 10 PVC Pass-Throughs 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Strict Press 7-EMOM - 4 Strict Press (Moderate Heavy) Then: Take weight off 2 sets of max reps Ac

Warm-Up-12 min 10 Air Squats (3-sec tempo down) 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 10 Empty-bar Back Squats 2 x 5 Pause Squats (2-sec pause) Back Squat – 15