WOD

18 min AMRAP

10 Lat Up Down Over DB

20 DB Push Press 50/25 (10 R/L)

30 Cal Row

*Goal: 4+ rounds

*Aim for big sets of DB Push Press before resting.

BBC

Warm Up

10 Alt Golfer Stretches

10 Good Mornings

10 Kang Squats

2 rounds

Activation with Hip Halo Chart

A) Front Squat

5×5

*Lift every 2 minutes.

*60-65%

*Warm up with singles and work up to percentages. 

B) Deadlift

5×5

*Lift every 3 minutes.

*60-65%

*Warm up with singles and work up to percentages.