Sunday

WOD

Warmup:
3 Sets
6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo
14 Lateral Band Walks/side
30sec Dumbbell Side Plank/side

A) Barbell Z Press

7,6,5; rest 2mins

B1) Supinated Grip Deadlifts

40X0; 6-8reps x 1 sets; 4-6reps x 2 sets; rest 45sec

B2) Depth Push Ups

3111; 6-10reps; rest 45sec x 3 sets
*mindful of tempo – if you can hip 10 reps then increased depth on next set

B3) Dual Dumbbell Prone Row

31X1; 6-8reps; rest 90sec x 3 sets

C) 3 Sets

10 Overhand Grip Deadlfit NO HOOK GRIP (axel bar if you have one)
5 Strict Kettlebell Press
10 Kettlebell Push Press
20m Qaudruped Crawl
Rest 90sec between sets