Weightlifting: Deadlift

Warm up: Bird Dogs- 2x10, Band Lat pull down- 2x8/arm,

Deficit Deadlift- 3x2 @ 65% - not touch and go

Deadlift- 5 @ 65%, 5 @ 75%, 5+ @ 85% - Use 90% of 1 RM

Bent Over DB Row- 3x10

Glute Bridges- 3x8

Crossfit Light:

1.

For time

20 cal Row

3 Rounds

12 Sit ups

12 Goblet Squats (35/25#)

36 SU

Then, 200m Run

2.

4 Rounds for reps

40 sec Burpees

1 min Rest