WARM UP – MOBILITY
Dynamic stretch
Banded shoulder warmups & good mornings etc.
–
BB deadlift & clean warmup
–
10-12 mins to warmup WOD movements
WOD A
LINDA
10-9-8-7-6-5-4-3-2-1 Reps for time:
Deadlift 1.5x BW
Bench Press BW / 75% BW
Clean 75% BW
WOD B
3 Giant sets:
15-20 KB side bends /side
30-40 Leg lifts over KB
15-20 Banded oblique rotations /side
10-15 Ab-wheel rollouts
-rest 90 secs-
ACCESSORY
3 sets:
15-20 GHD reverse hypers
2-3 Crossover iron scap exercises after each set
