Friday 5/29

WU: Jog/row 800
Spider man crawl (or lunges around rig)
Band stretches (hip flexors and shoulders)
 

3 rd
10 RDL empty bar
10 WB choice-lite
10 KB swings choice-lite

WOD nft (not for time)
3×3 Sumo Deadlift (no High Pull)
(work up to heavy 3 reps)
Focus: posterior chain engagement of hamstrings and glutes
Feet position: wide stance, toes pointing out
Grip: narrow grip (SMDLHP grip)
 

3×3 Dumbbell Press
Work up to heavy 3 rep
Tight core
Closed rib cage
Squeeze glute muscles

Post WOD barbell smash and lax release