WARM UP – MOBILITY
*Pull out a barbell, and a green band*
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Dynamic lower body warm-up and stretch
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2 rounds: 1/2
15-20 Banded good morning / 12-15 Barbell good mornings
12-15 Glute bridges / Barbell hip thrusts (upper back on bench)
16-20 Alternating Bird dogs / Alternating Dead bugs
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Deadlift technique review and warm-up
WOD A
DEADLIFT
Every 2:30 mins x 6 sets:
Set 1: 4 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Sets 4-6: 1 rep @ 90%
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Do not build past 90% to a 1RM today, the goal is to hit 3 quality lifts at the same weight.
WOD B
BACK RACK BARBELL LUNGE X 8
4/Leg alternating – step forward or backwards permitted
Every 3 min x 4 Supersets:
10/10/8/8 Back rack barbell lunges (from the rack, build to a heavy set)
15-20 Weighted or banded sit-ups (anchor feet under a heavy plate or DB’s)
WOD C
GOOD MORNING X 10
Every 3 min x 3 supersets:
10 Barbell good mornings @3,1,1,1
15-20/side KB or DB standing oblique side bends
