PA Home WOD briefing :
WOD :
Deadlift 7-7-7-7-7-7-7 reps
Deadlift with = Barbell OR Dumbbell OR any moderate-heavy object
Accumulate a total of 3 min ( Total time cap -10 min)
Hand Stand hold OR Pike hold
Warm-up:
AMRAP of 7 min:
10 Sprint OR 1 min on spot jog
10 Good morning (slow & controlled)
10 Glute bridge (slow & controlled)
10 Banded walk (use the thinnest band)
10 per leg rocking ankle
10 Alternate leg raises on ground
Cool Down:
30-sec seated toe-touch
30-sec wide-leg stretch
30-sec butterfly stretch
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