021921

Happy Birthday Mark Oram!

Warm-up:
4 Inchworm
5 Bootstrapper
6 Cossack squat
7 Superman w/ hold
6 Single leg glute bridge w/ hold
5 Burpee
4 Deep squat complex slow
:20 Hollow hold
10 Bird dog

WOD:
A) Every 2:30 for 10 minutes (4 sets)
5 Deadlift
Spend 4 minutes building, then keep same weight across all 4 sets. We haven’t been doing deadlifts recently so keep it relatively light with a focus on perfect form.

B) 3 Rounds for quality of:
:30 DB Single leg glute bridge each leg (rest DB on hips)
:10 Transition
:30 Single leg plank hold each leg
:10 Transition
:30 DB chainsaw row each side
:10 Transition

Home WOD:
A) Every :90 for 9 minutes (6 sets)
10 Single Leg Deadlift (5 each leg)

B) 3 Rounds for quality of:
:30 DB Single leg glute bridge each leg (rest DB on hips)
:10 transition
:30 Single leg plank hold each leg
:10 Transition
:30 DB chainsaw row each side
:10 Transition

Mobility:
1:00 Lying knee twist