8.18.18 Saturday

Mob: FR lumbar Spine/Quads x2m

2 rounds:

PVC hip Hinge x5e

X Band Walks x20y

KB 1 Arm Deadbug Iso Hold x30s ea

Skill: Hip Hinge Skill

2x5e

KB ½ RDL

KB RDL to DL

BB RDL to DL

2x3 BB W/U

5x3 Conv DL @ RPE 8 + Wall Squat Breathing x5 breaths

Strength: 3 sets

KB OHD Walking Lunge x30y

SB Exchange x8-10e

SB 2/1 Ham Curl x6e

WOD: 10 rounds

EMOM x10m

Prowler Sprint x30y (teams of 2-4 athletes must get each athlete through in under 1m)