Strength

Staggered stance Deadlift 2RM

WHY ? Single leg.. you will recruit more muscle fibres and work all 3 plain of motion, way less stress on your spine!

1×10ps
1×8
1×5
1×3
1×2…

WOD: # 1
AMRAP10
10 Chest-to-Bar Pull-up* strict
15 KB Swing (53/35#)
30 Double-under*** SCALE SINGLE LEG JUMPING JACK 

WOD: # 2  6minutes

5 hill sprints

Core: (Bonus Work)
100 Windmill (50/side) w/KB or Plate