"LINDA'S COUSIN"

1. WARM UP
Dynamic Warm Up
- Run 1000m or Row 1200m

Mobility WOD
- Foam Roll: Lats
- Band: Lats
- Band: Supine Hamstring

2. SKILL & DRILL

A. 3-5 rounds:

- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold

- Rest 10-30 sec

B. Stones

- Lap, Squat, Drop, 10 reps

- Lap, Squat, Return, 10 reps

- Lap & Return, 10 reps

- Bent Over Row, 10 reps

3. STRENGTH

- Burgener Warm Up
- Weighted or Strict Pullups, 5x5

4. WOD - "LINDA'S COUSIN"
5-4-3-2-1 for time of:
- 1.5 X BW Deadlift
- .75 Front Squat
- .5 BW Press
Increase by 10% of initial load each round.

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