WARM UP – MOBILITY
** Grab a green & red band **
1) Leg swings & floor sweepers
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2) Green band p-chain floss, pec stretch, & front rack stretch
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3) Activation (15-20 reps of each)
Heels elevated hip thrusts
Deadbugs
Green band good mornings
Red band pec flies and chest presses
Band pull-aparts
Paloff press
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4) Tech deadlift & DB bench
WOD A
DEADLIFT X 5
Alt. E90SECS x 10 sets (5 sets of each)
1) 5 Deadlifts
2) 8-10 Neutral grip decline DB bench press
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– Partner up and start on alternate stations where possible
– 12″ box + rubber mat for decline (if you aren’t comfortable getting in and out of decline then switch to flat or incline bench)
– Approx. 60-70% of 1RM deadlift (heavy-ish but mechanics should remain perfect)
WOD B
HANG POWER CLEAN X 5
EMOM x 10 mins:
5 Hang power cleans
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– Start at a light-medium weight and build as technique allows. The focus should be on cycling the barbell nice and smooth vs trying to hit a max.
WOD C
Choose a Tabata to finish the day. Score = lowest round.
TABATA BIKE
TABATA SKI
TABATA ROW
