December 7, 2022

Warm up

3 rds

10 90/90 rotations

10 dead bugs

10 bird dogs

10 half kneeling Cossack squats each side

13 minutes

Then

3 quick rds

5 squats

5 deadlifts

Warming up to working weights to begin WOD at

11 minutes

Workout

Every 4 minutes for 28 minutes complete

5 back squat

5 deadlifts

Get as heavy as possible