WOD:

1) Deadlift: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week.

2) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Warm-up as needed. Rest 90-120 seconds between sets. Goal should be on movement quality and balance, not weight. Goal should be to keep your leg off the ground for all 12 reps before switching to the opposite leg.

3) 4 rounds AQAP:

15 Abmat Sit-ups

30 Air Squats

60 Single-unders

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 between sets. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc for all work completed.

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