Workout Primer

Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Couch Stretch – 2:00 Each Leg
Laying Banded Hamstring stretch – 2:00 Each Leg

3 sets
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side)
5 Pers Side Cossack Squats
10 Hollow Rocks
5 Per Side Single Leg Deadlift
10 Push-ups

Conditioning:

AMRAP 7:
Wallballs
*On the Minute, starting on the 0:00, complete 7 Deadlifts

Rx
225,155
20,14
Level 2
Scale weight to something that you could do 20 unbroken reps with fresh. In the the workout these should be unbroken.
14,10

Level 3
Scale weight to something that you could do 20 unbroken reps with fresh. In the the workout these should be unbroken.
14,10 (No target)