Warmup:
Plyo warmup for 3 min
Sled drag for 5 min
Air dyne for 7 min
Main:
Good Morning: Find a heavy 5 rep max
Then 80% for max reps
Assistance:
Good Morning Squat Combo: 2 x max reps ( 70% of todays 5rm)
Stiff legged Deadlift: 5 x 10 reps ( go heavier from last week)
GHR: 3 x amrap ( use weight)
Hypers: 3 x 25 reps
Band abs: 3 x 25 reps:
Rest 2- 3 hours
WOD:
EMOM x 10: ( use heavier dumbell)
5 Deadlift
5 Front Squat
5 Push Press
rest 1 min
EMOM x 10:
Sprint 100m
AOD
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