WARM UP – MOBILITY
4-5 mins cat/cows, spine rotations etc.
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2 rounds:
10-15 Hollow Rocks
5 Barbell Hip Thrusts + 5 sec hold x 3
10 Straight Leg Deadlifts
10 Bent Over Rows
16-20 Alt. Barbell Lunges
WOD A
Deadlift
25 mins to establish a 1RM Deadlift
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Build how you see fit, but here is rough guideline to follow if needed:
8-10 reps @ 30-40%
6-8 reps @ 40-50%
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 rep @ 85-90%
1 rep @ 90-95%
1RM attempt(s)…
WOD B
Dumbell > Tacobell
3 rounds of 3 min AMRAP, rest 1 min between rounds:
3 DB Facing Burpees
6 Alt. DB Snatches 50/35lb
9 DB Goblet Squats 50/35lb
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-Pick up where you left off each round for one big total at the end
-DB must change hands below head height, two foot up/down/jump on the burpees
ACCESSORY
3 rounds at an easy pace:
15-20 Reverse Hypers
30-40 secs Heavy Weighted Plank
8-10 Crossover ATYT’s
