1. Banded Deadlift: 10x2 @ 55%, Bar Weight +25% Band Tension - 60 sec rest
2. Bench Press: 2x3 @ 70%; 2x3 @ 75%; 2x2 @ 80%, 1x2 @ 85%, - Rest 60 sec
3. Reverse Hyper Ext.: 3x15; 45 sec rest
4. Duck Walk: 3x10; 5 forward/5 back; snatch grip width; heavy as possible
WOD:
Hope For Cures (same format as FGB)
3 rds of 1 min stations:
Burpees
Power Snatch (75/45)
Box jump (24/20)
Thruster (75/45)
Chest to Bar Pull-ups
Rest
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