Lifting Class tonight 

Warm up

S A S L banded pullbacks 20-30 sec hold in bird dog but only lifting knees ….keep everything 90 degrees, protracted shoulders  2x R – S L hops sticking your move 2x L – S L hops sticking your move 20- 3 point dowel squats tempo 1/0/1 20- 3 point dowel side lunges 1/0/1

warm up clean and sumo DL

STRENGTH

Sumo Deadlift…. find your pr 10 – 10 – 10 – 10 – 10 tempo 2/0/1 alternate with  10 ps S A DB Bench press…..make sure other non pressing arm is in the same position as the pressing arm WOD EMOM for 15 minutes complete: 5 Box Jumps (24/20)MH 4 Hang Power Cleans (135/95)MW 3 surfer Burpee…….great surf board skill,… do not do this is you have bad knees or back … do regular or box