Monday 5/13/19

Warm up:
2 min row 
5 inch worms then grab an empty bar
10 back squats
10 good monrnings
10 cal raises
10 staggered stance good good mornings (5 / side)
10 lateral lunges (total reps, with out bar if needed)
10 sumo good mornings

Strength:
Warm up to 90% of DL
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%, Determine staring weight

WOD: 30 min alternating EMOM
A) 1 DL (90% or greater)
B) 1 Wall walk + 10 sec wall facing handstand (scale = inchworm + pike hold)
C) 15 DU’s* 
*Scaled = Alternate between 10 big singles + 10 fast singles & 5-10 penguin claps

Accessory:
Endurance superset – 3 x 10 ea
Hip Thrusts
Bird Dogs (2 sec hold)
Mobility superset 3 x 30 sec ea
Hamstring stretch
Half kneeling hip flexor stretch