WARM UP – MOBILITY
Big dynamic
Glue/hamsting/core activation
WOD A
DEADLIFT X 6
E3MOM x 5 sets:
6 deadlifts
—
– Approx. 60-70% of 1RM – heavy but not maximal
– Not T&G
– Optional today: you can change resistance by adding a band, and/or you can use an axel bar
DEADLIFT
WOD B
Z PRESS X 6
Barbell press from a seated “L” position
E3MOM 4 super sets:
6-8 BB Z press
10-12 DB rear delt raises
WOD C
E3MOM x 4 super sets:
8-10 Standing Arnold press
16 Walking lunges – DB’s by sides
ACCESSORY
1) 3-4 super sets:
10-15 side plank raises + 10-15 sec hold on last rep
30-40 secs weighted plank
– rest 60-90 secs –
2) Crossover Iron Scap
