Warm Up
row 350m
20 squat
10 frankenstein (R+L=1)
10 hip bridges
10 x cat / cow
Skill: Deadlift Accessory Work
Four stations, groups of 3
GHD hip extensions
Banded ab pull downs (not the best video)
Good mornings
Sumo deadlift with KB
WOD
8 min ABS
30 sec intervals, no transition time
bicycle crunch
flutterkick (hollow hold)
alligator crawl
sit ups
– Score is total number of reps for each round. Goal is to maintain consistency across rounds
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