Warm Up:

2X:

250M Row

10 cherry pickers

5 back roll to V-sit

5 push ups

6 in place lunges

10 Sots Press w/PVC*

* SOTS Press –

Video Courtesy of: Barbell Shrugged

WOD:

EMOM for 24 Min

Min 1 – 5 Deadlifts (315/220)

Min 2 – 5 steps DB OH Walking Lunge (50/35) R Arm

Min 3 – 10 Burpee over bar

Min 4 – 5 steps DB OH Walking Lunge (50/35) L Arm

For the one-arm DB OH walking lunge –

https://youtu.be/6B6Fc0_bT88

Video Courtesy of: Juan Gonzalez

Make sure the back knee kisses the ground, then hips fully open before the next step is taken.  Time to keep that tight core in those lunges!

Scaling:

DLs –> 75% of 1RM

DB – As needed

Cool Down:

Reverse Hypers – 4 x 20

Banded bully stretch – 2 min per side