Warmup: 500m row, then- movement prep with Coach
- 1 Deadlift every 30 sec x 12 min. Add weight from last time completed if possible.
- 3 sets- 5RM Weighted Chin-up, 8 Partner Hamstring Curls, 4 Depth Drop to Vertical Jump, rest 3 min.
-2 min modified pigeon pose
-2 min lacrosse ball glutes