WARM UP – MOBILITY
2 Sets:
1 min Skipping
6-8 SL RDL’s /side
8-10 SL glute bridges /side
10 Alt. down dog ankle taps
–
Grab BB’s & tech RDL’s
Demo wall walks
WOD A
ROMANIAN DEADLIFT X 8
Alt. EMOM x 4 Sets of each (12 mins)
1) 8 Romanian deadlifts
2) 30-60 Double unders
3) 1-2 Wall walks
—
– Build as needed on RDL’s approx. 40-50% of regular deadlift
– Keep DU’s less than 45 secs
– Treat wall walks as a warmup for WOD B — don’t burnout on them
WOD B
G-NASTY
15 min AMRAP:
5 Handstand pushups
10 Alt. pistols
20 sec Hanging L-hold
—
– Scale hanging L-hold to tuck hold, or seated L/tuck **doesn’t have to be an UB 20 secs**
ACCESSORY
3 Super sets:
12-15 Seated double DB OH tricep extensions
15-20 Banded face-pulls
– rest 60-90 secs –
