grayson stability squats

warm-up

run 400

5 each of:

moon the sky, forced abduction(hold 5 sec.), pigeon stretch(hold 20 sec.), mackenzie extension (hold 10 sec on 5th), squats(slow, hold bottom for 5 sec.)

spiderman, sampson stretch(hold 5 sec.), superstars

10 each of : hip rolls and extension, arm circles and leg swings, pvc rotations

strength/skill

deadlift

10-10-10

@ 70% of 1 RM

8 min cap

WOD

run 800

100 kb swings 1.5/1

50 push-ups

run 800