Warmup:
500 m row
2 sets:
10 hamstring curls on medball
2 wall climbs into :20 sec nose to wall hs hold
10 kB swings
18.4
9 minute cap:
Diane
21-15-9
Deadlift 225/155
HSPU
Then:
21-15-9
Deadlift 315/205
50ft hs walk
*scale accordingly*
Core and cool down:
3 sets:
20 hollow rocks
20 reverse snow angels
:45 sec plank