Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm up Back Extensions, GM, AS, WM (No Measure)
5 Back Extensions (slow and controlled!)
5 Hip Extensions or 5 Good Mornings
10 Air Squats
10 Wind Mills
Banded Deadlift (5×4, 4×3, 3×2)
Grab a thick black or green band. Place band over the barbell and then step on both end with feet.
Build over all the sets to a heavy set of 2, you should also be increasing the load when dropping in reps between sets.
yoke carry (utilize a bar in the back rack position)
take 15 minutes to build to a heavy 50′ (if possible, have a 25′ travel and force a turn around to come back)
Planks (Take 3 total attempts to est. longest UB hold. )
Take all 3 attempts seriously!