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

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