Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10
Strength:
Deadlift
5 x 5 @70%
Accessory:
Three Sets:
Half Kneeling KB Chops x 10 ea.
Kneeling Around the World x 20 ea.
Offset Overhead Farmers Carry 100 Ft ea.
Metcon:
50 Shoulder Press @75/55
50 GHD Sit ups
50 GHD Hip Extension
50 Walking Lunge with KB Overhead (25 EACH LEG) @55/35
50 Ab Wheel Rollouts