Risk more than others think is safe. Dream more than others think is practical.–Howard Schultz
Fitness: 15mins. 20 KB sumo DL + so bridges
CrossFit: 4X8 Dead Lift
Competition: 8X4. Pause for 2 seconds for the first two reps, just below the knee.
WOD: 5RFT. 50′ OH lunge + 1min AMAP chin-ups
CrossFit / Fitness: #45/25 for OH lunge.
Scale: No weight for OH lunge. Banded pull-ups
Competition: Wear a vest too