WARM UP – MOBILITY

1) 5 mins hamstrings and spine mobility drills

2) 2 sets:

10-15 Banded good mornings (green)

10-15 BB deadlifts

10-15 BB hip thrusts (from floor)

30 secs plank hold (add light weight optional)

WOD A

E3MOM x 5 sets:

8-8-6-6-6 Deadlifts

– Not T&G

– Build as needed across the 5 sets but don’t go too heavy, keep reps smooth

604 At Home:

– If you only have light weights then perform 4-5 sets of 8-10 single leg RDL’s per side, resting 60-90 secs between sets

WOD B

3 super sets:

15 Barbell good mornings

10 Bulgarian split squats /side

40-60 secs Weighted plank hold

– rest 1:30 – 2 mins –

– Hold a pair DB/KB’s by sides for SS

604 At Home:

– Hold weight on upper back for GM, or use bands

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