SKILL: GHD Hip Extensions 3x10 and 3x10 Banded Good Mornings
GHD Hip Extensions (Not sure what's up with the meditation music in this video but watch the first move he does, this is what we'll be doing for the Hip extensions)
WOD: "JOSH" (Hero WOD, not me.)
21-15-9 Overhead Squat (95/65)
42-30-18 Pull Ups Go easy on the chalk so you don't tear.
REC: 100 Band Pull-aparts
(NOT FOR TIME, but each one should be done quickly for speed. We're doing this move at low weight and high volume to increase blood flow to the general areas you just worked in the WOD to help with recovery and injury prevention, as well as building some strength in area of the body that is required for lifts but is often weak.)
Band Pull Aparts (the guy in this video is going too slow and not pushing his chest through enough but it gives you the general idea.)