5 min bike +

2 sets

20 flute bridge

10 cross body rdl

10 banded kb swings

+

4 sets

10 sec stomach vaccum

20 sec rest

A. Deadlift 6-8 reps with 3 sec negative- 4×6 all 5 sets done at 275-280 my glutes were damn sore after this.

For time

10-8-6-4-2

c&j @205

20-16-12-8-4

BFB

12:52 felt pretty good was at home so not a great bar had to reclamp the weights pretty often but overall the c&j felt good.

10-8-6-4-2

khspu @6′

20-16-12-8-4

OHS @95

6:43 Felt pretty good all sets of hspu ub except the 10. OHS broke 15-5,10-6,8-4 broke just to give shoulders a break

Row 500 @1:50

rest 90 sec

x8

All done kept paces at 1:50.1-1:50.8