WARMUP/MOBILITY
(10-12 mins total)
2 Rounds
30 secs Pec Stretch L/R
8-10 Crossover 90/90’s
8-10 Red Band BTN press
8-10 Jefferson Curls – empty bar or weighted PVC
5 Single Leg Glute Bridges per side w / 3 secs hold per rep
WOD A
Deadlift x 4
Behind The Neck Press x 6
Alt. E90SECS x 5 sets each (15 mins):
1) 4 Deadlifts (not t&g)
2) 6 Behind the Neck Press
Approx. Deadlift loading: 60-65%, 70-75%, 3 sets @ 75-80% – use a weight that is heavy but not max. for your last 3 sets, ideally same weight across all 3 sets
BTN Press: keep these relatively light and smooth, only adding to an empty bar or last weeks 8’s if needed
WOD B
Trailor Park Boys (Part 1 or 2)
5 min AMRAP Ladder 1-2-3-4-5…
Hang Power Clean 185/125lb
Paralette Handstand Pushups (3 rubber mats + 1 abmat / 4 rubber mats + 1 abmat)
—Rest 3 mins before starting part 2—
Trailor Park Boys (Part 2 or 2)
5 min AMRAP Ladder 3-6-9-12-15…
Sumo Deadlift High-Pulls 95/65lb
Ring Pushups
Part 1: challenge yourself with the weight and progression you use here
—
Part 2: Rx ring pushups are feet on bench. Scale to regular pushups if you find them difficult enough already
Accessory
3 Rounds:
Max GH Raises (at least 6)
4-5 KB Arm Bars per arm w / 5 secs hold each rep – heavy
