WARM UP – MOBILITY
*Pull out a barbell, green band, and a box*
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Dynamic lower body / running / Russian box step-ups / box jumps etc.
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2 rounds: 1 / 2
15-20 Banded good morning / 12-15 Barbell good mornings
12-15 Elevated heels glute bridge / Barbell hip thrusts (upper back on bench)
16-20 Alternating Bird dogs / Alternating Dead bugs

WOD A
DEADLIFT X 2
~5-7 mins of warm-up time then;
Every 3 min x 5 sets:
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 80%
Sets 3-5: 2 reps (1.1.) @ 85%
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Treat the sets of 2’s as quick singles (1.1.), lower the bar down and rest ~3-5s between lifts.

WOD B
In remaining class time complete:
B1) 3 supersets of:
8-10/leg Double KB/DB Staggered stance Romanian deadlift
20-25 Banded pull aparts (make them hard, but unbroken as possible)
– rest ~90s -B2) 3 Supersets of:
8-10/leg Double KB/DB Russian box step ups
20-25 Banded (or weighted) sit-ups (anchored feet under a plate or DB/KB)
– rest ~90s –
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DB/KB held by your side for both movements
Complete all 8-10 on one side then the other, not alternating.
Complete all of B1, then B2.

ACCESSORY
Cool down, Roll, Stretch/Mobilize, or work on a weakness