WOD Do

Warm-up
50 ub russian swings

8x20s work/10s rest

scapula pull ups
scapula push ups

superman twist
squats

Basic Strength
Deadlift (7×5)
A
7×5
@65-75% of 1RM
*sumo or conventional

B
3-4x
16 single leg rdl 2x kb/db (8 each leg)
20 hollow rocks

C
2-3x
6 nordic hamstrings