Mobilize, then:
3 sets of: (warmup pace)
300 m row
10 banded good mornings
10 toes to rings (on rings obviously)
:40 sec plank
A). Take 15-20 minutes to find a 1rm deadlift (with PERFECT form, we will be using the number to go off of for future % work)
B) 4 x 8 half-kneeling 1-arm shoulder press with dumbbell (8 each arm)
C. Option 1
“Helen”
3 rounds for time
400 m run
21 kB swings (full)
12 pull-ups
Option 2
12 sets of:
:60 sec assault bike @68-73/ 58-63 rpm
Rest :30 sec