WARM UP – MOBILITY
1) 5 sets:
20 secs row easy-medium pace
10 secs row hard pace
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2) 1 set, 8-10 reps per leg:
Single leg g-morning
Diagonal stretch
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3) 2 sets, 8-10 reps each:
BB good morning
BB OH lunge
Front squat
– rest 30-40 secs –
WOD A
DODGE, DUCK, DIP, DIVE, AND… DEADLIFT
E3MOM x 5 sets:
5 Deadlifts
10 Burpees over bar
15 Wallballs
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– Build deadlifts as needed, record heaviest weight used
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– 604 At Home: bring reps up on DL to 10-15 if you’re using light weights. Sub thrusters for WB
WOD B
GLUTEUS GARGANTUAS
E2MOM x 5 sets:
15/12 Cal row
10 Overhead BB lunges
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– Row should be 45-60 secs max.
– Build lunges as needed, step forward or backward, reps should be UB
– Score = weight used for lunges
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604 At Home:
45-60 secs cardio of choice for row (200m run, skipping, box jumps etc.)
Use whatever weight you have for lunges
