Warm Up:
Bird Dogs 5 each side
Rolling Planks 20 Reps
Russian Swings 3 x 5
Deadlift:
2" Defecit / 4" Block Heavy 5 - 15 min
3 x 5 @90% - 10 min
WOD
7min AMRAP:
2 Shoulder to overhead 60/42.5kg
2 Box jump overs
Each round increase reps by 2
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