WARM UP – MOBILITY
Quick running / joint rotation full body warm-up
Midline activation/mobility: Bird dogs / Dead bug, Hollow / Arch holds, Iron cross / scorpions etc.
Green band stretch: Hip/Hamstring P-chain floss + Overhead / Lat stretches
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Review Deadlift set-up, mechanics and touch and go breathing
Quick review of WOD B movements to warm-up/practice while deadlifting
WOD A
DEADLIFT X 10
Every 3 min x 3 sets:
10 Touch and go deadlifts (50-60% of 1RM, keep reps smooth with ideal mechanics and no bouncing)
– Not looking for a 10 rep max today!
– Partner up or even 3 sharing a bar to save time w/ set-up and break down.
– Between sets warm-up and prepare for WOD B (practice some TTB, Dumbbell snatches, and tall box jumps)
WOD B
RIP IT & GRIP IT
Complete 5 rounds for time:
400m Run
20 Alternating Dumbbell Snatch (50/35)
15 Toes to Bar
10 Box jumps (30/24)
ACCESSORY
Cool down, Roll out, Stretch, Mobilize, Socialize
