Weightlifting
Warm up: Bird Dogs- 2x10, Band Lat pull down- 2x8/arm, Paused Glute Bridges- 3x3 (10 sec hold)
Concentric only DB box jump- 5x1
Deadlift- 3 @ 70%, 3 @ 80%, 3+ @ 90% - Use 90% of 1 RM
Straight leg DB Deadlift- 3x10
Bent Over Barbell Row- 3x15
CrossFit Light
1.
21-15-9
DB Thrusters (35/25#) 2 DBs
Jumping pull ups
2.
5 Rounds
30 sec Devil Press (25/15#)
30 sec Rest
30 sec Med Ball Sit Ups (14/10#)
30 sec Rest