WARM UP
Dynamic lengths + full body warm-up
MOBILITY
Prone banded hamstring floss
Banded overhead/shoulder stretch
Banded overhead/shoulder stretch
WOD A
EMOM x 14 (7 sets each alternating)
A1) Deadlift x 5 reps (@55-65% across all sets)
A2) Strict pronated pull-ups x 3 (weighted if possible)
————————————
Resist the urge to go heavier on the deadlifts today!
Keep form perfect and get comfortable moving this load efficiently (touch and go preferred)
A1) Deadlift x 5 reps (@55-65% across all sets)
A2) Strict pronated pull-ups x 3 (weighted if possible)
————————————
Resist the urge to go heavier on the deadlifts today!
Keep form perfect and get comfortable moving this load efficiently (touch and go preferred)
WOD B
13 min AMRAP (KB, BJ, Pull-up)
Complete AMRAP in 13 min:
25 Kettlebell swings (24/16kg)
20 Box Jumps
15 Pull-ups
25 Kettlebell swings (24/16kg)
20 Box Jumps
15 Pull-ups
