5 Walking RDL and leg swings
5 Downward dog push-ups
5 Marching bridge (each side)
5 Barbell good mornings
5 Sots press (PVC or bar)
30 seconds Hollow body hold on bar
10 Bent-knee iron cross (each side)
10 Squat to stand
10 Jumping pull-ups
10 Single leg deadlifts (each side)
Strength:
Deadlift 1x5 at 75% 1RM Deadlift 1x3 at 85% 1RM Deadlift 1x1+ at 95% 1RM
WOD:
21-15-9 reps, for time of: Shoulder-to-Overhead, 135/95 lbs Chest-to-bar Pull-up
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