Thursday
Warmup/Mobility)
3-4 mins running drills around the gym
2 Rounds:
10 scorpion stretches lying face down and face up – 5 each leg
10-15 banded glute bridges – band around knees
10-15 stiff leg deadlifts – empty bar
30 secs flutter kicks
WOD A) EMOM x 10 mins:
3 Deadlifts @ 55-65% of training max – bar weight should feel smooth/explosive off the ground
Experienced lifters with more than 1-2 years+ of consistent deadlifting and perfect technique add a red less than or 200lb+/blue 300lb+ or green band 400lb+ and perform 2 reps
**No reps should be touch’n’go today**
WOD B) 3 Rounds NFT:
6-8 Single Leg KB RDL’s per leg @3111 tempo – light/moderate: stand on a box and work to deficit if possible, hold kb in opposite hand or two hands if needed for balance
-Rest 20-40 secs-
Sled Drag 1 lap of the rig– use a weight that you can comfortably do unbroken
-Rest 20-40 secs-
10-12 Single Arm KB or DB Row – Moderate/Heavy
-Rest 20-40 secs-
WOD C) Optional midline: tabata situps (anchored) use weight or banded for resistance if needed
