WARM UP – MOBILITY

Quick dynamic running warm-up + lower body stretches

2 rounds: (Round 1 / 2)

15-20 Banded good mornings

12-15 Hollow rocks / V-ups or tuck ups

12-15 Glute bridges / 6-8/leg Single leg glute bridges

45-60s Plank hold / 20-30s/each Side planks hold

Review and warm-up deadlift for WOD A

WOD A

Every 3 min x 5 sets:

Deadlift x 5

Start ~60-65% and build to ~75-80% for the last 2-3 sets

Lower and re-set for each rep, no touch and go reps.

(Aim to finish heavier than the 6 reps 3 weeks ago, or around the same as the 4 reps 2 weeks ago. Measures added for reference)

DEADLIFT X 5

DEADLIFT X 4

DEADLIFT X 6

WOD B

In remaining class time, complete:

3 sets of:

15 Double KB deficit sumo deadlifts

20 Weighed anchored sit-ups (hold a DB on your chest, crunch up / control down

– rest ~90s between rounds

– stand on 45 or 55 bumper plates in increase ROM (as long as you can keep ideal positioning at the bottom)

then, 3 sets of:

10/leg Staggered stance KB or DB Romanian deadlifts

15/side Half kneeling “high to low” banded wood choppers / trunk rotations (inside knee forward)

– rest ~90s between rounds

Optional Conditioning

SWINGING SKIERS

Every 2 mins x 5 sets: (10 mins)

30 – 25 – 20 – 15 – 10 Russian Kettlebell swing (32/24)

AMRAP Ski Erg Cals in remaining time

Score is total Ski cals

(Could be completed with the Echo bike as well if you like)