WARM UP
A. Mobility
- Foam Roll & KB: Thoracic
- Ball & Box: Hamstring
- Band: Track Hamstring
B. Dynamic Warm Up
- Band: Lateral Tube Walk
- Inchworm
- Side Straddle Step
- Single Leg Squat
- Iron Cross
- Scorpion
- PVC Shoulder Passes
C. Burgener Warm Up & Skill Transfer Drills

WOD
21-15-9 reps of:
- Deadlift (225)
- Overhead squat (95# scaled)

Notes: Dead lift sucked. Make sure to straighten arms before lift to prevent back from burning out. OH squat was actually pretty good. I tried the 135 RX'd weight and definitely couldn't do that for 45 reps and still finish before sunset. I'll consider this workout a disappointment overall. I needed to push harder on the dead lift, but I was hurting for real. I did make it through the over head squats with pretty good form so I'm happy about that.