Warmup
- 10 Med Ball Dead lift
- 10 Med Ball Ground to Overhead
- 10 Med Ball Slams
- 10 Bird dog
- 10 Glute Bridge
- 10 Air squat
Broomstick/Barbell Deadlift prep
- 5 pausing floor push
- 5 Hip Push
- 5 Deadlift
- Continue above and build weight
Dead lift
3 x 5 reps – Light to medium load- for good form
Wall ball Practice
EMOM 7min
20 sec wall balls