ALL: Romanian Deadlift (3×8, work sets, record heaviest)
Have each rep start and finish in high hang. Knees and hips shouldn’t extend totally until finish of last rep.
ALL: Metcon (AMRAP – Rounds and Reps)
12 step death march (total steps, 2×1.5/1)
1 building sandbag run (60/40)
EXTRA: Metcon (Time)
20:00-30:00 of timed flexibility work. No smashing, just stretching and picking up range. Finish with 90/90 breathing.
If you don’t know what the 90/90 breathing is: https://www.youtube.com/watch?v=yMuuKlmdCmw