Warmup: ROM, dynamic stretches, with PVC: 5 x each side: seated thorasic spinal twist with sidebend, standing rotational twist, supported hip circles, low lunge thorasic twist
then 20 Jumping jacks, Mountain climbers, Squats, Sit-ups, Supermans and Hollow Rocks
WOD: 9, 8,7…3,2,1 of
Deadlift (95/75#)
Ring Rows
Weighted step-ups (30/20#) *
Russian Twist (30/20#)
*R + L = 1
Cooldown: stretch
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