WARM UP – MOBILITY

Quick dynamic warm-up, then;

2 rounds of:

12-15 KB swings

5-7/side KB Single leg Romanian deadlift

8-10 Goblet squats

12-15 Hollow rocks

10-12 Bench/box dips + w/ 15-20s dip extension hold

WOD A

Every 90s x 8 sets: (4 sets of each alternating)

A1: 5 x Deadlifts (smooth t’n’g reps, do not go heavy here, treat sets as a warm-up for WOD B)

A2: 8-12 x Strict ring or bar dips

WOD B

FRANK THE TANK

AMRAP in 5 min:

Buy-In: 50 Wallballs (20/14) then:

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Choose safe weights for each couplet, but increase the weight slightly from round to round.

Score is total Deadlift + Burpee reps completed across the 3 rounds (do not include the WB reps)

For larger classes, partner up with someone that you can share a barbell with and alternate 5 min segments.

(Workout courtesy of CompTrain)

ACCESSORY

5 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

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