Warm up:
Bike 10 minutes+run 5 minutes
Mobilize
A. 2k row*
Hold 1:35/1:45 pace. 10 burpees over the rower when you drop. Rest as needed.
B. Deadlifts
8×1
No Belt Singles
C. 4x
50 shoulder taps use wall
25 hip ext(weighted)
20 bss(weighted)