WARM UP – MOBILITY
8-10 mins to complete 2 rounds at a steady pace: (1/2 start on row, 1/2 on floor movements)
90s row (moderate warm-up pace)
5 cat cows + 10 bird dogs (5/side) – 10-15 Hollow rocks
6 Scorpions (w/ 3s pec/shoulder opener each rep)
10-12 barbell good mornings
10-12 barbell glute bridge
10-12 x barbell floor press
WOD A
EMOM x 14 mins: (7 sets of each alternating)
A1: 3 ‘dynamic effort’ deadlifts (55-65% of 1RM)
No touch and go, no dropping
Controlled decent and re-set for each rep
Experienced athletes may add banded resistance
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A2: 3 bench press @3,1,X,1 (60-70%)
Keep these at a sub-max load
Maintain smooth, controlled tempo, pause on chest and explosive drive up.
WOD B
THE PUMP HOUSE
Complete for time:
50/40 Cal Row
50 push-ups
50 ball slams (30/20)
50 push-ups
50/40 Cal row
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15 min time Cap – stagger 2nd heat by 4-5 mins as needed.
Scale the push-up volume down to 30-40 reps for each set as needed to maintain workout intensity. Also, scale push-up movement so that 12-15 unbroken reps are attainable.
ACCESSORY
2-3 sets of each: rest as needed
10-12 x Dumbbell hammer curls
12-15 x dumbbell tricep roll backs
15-20 x GHD Sit-ups, V-ups, or Tuck-ups
20-25 x band face pulls
