Group Warm up
5 Rounds – 1:30 rest after each round.
Barbell hip thrust x 8 reps
Strict pull ups x 5 reps *Weighted if possible.
Dumbbell RDL x 4 reps each side * 4 second eccentric each rep.
Lateral Banded walk x 20 reps each side.
**All movements are done in order! Example: Steve does 8 hip thrust followed by 5 strict pull ups… so on and so forth until he completes 40 lateral banded walks (20 each side.)
WOD ( Workout of the Day )
4 x 400m Run
Rest 2 minutes between each run