WARMUP/MOBILITY
3-4 mins Running Warmup
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2 Rounds:
5 Single Leg Glute Bridges – 3 secs hold per rep
10 Superman Raises
30 secs Hollow Body
10 Alt. Cossack Squats holding a 10-15lb plate in front
14 Alt. Jumping Lunges
WOD A
Sumo Deadlift x 5
Behind The Neck Press x 8
Alt. E90SECS x 10 sets (5 sets each):
1) 5 Sumo Deadlifts (not t&g)
2) 8 Behind the Neck Press
Deadlift loading: 50%, 60%, 65-70%, 70-75%, 75-80% – aim for a safe 5RM on your last set
BTN Press: keep these light, only adding to an empty bar if needed
WOD B
2 Fast 2 Furious
15 min AMRAP in teams of 2, split reps evenly, 1 person working at a time:
30 OH Axel Bar Lunges 115/75lb (step back or forward)
30 Chest to Bar Pullups
30 Box Jumps 30/24″
Accessory
Crossover Recovery
