WARM UP – MOBILITY
Quick Dynamic running warm-up +
2 rounds:
15 banded good mornings
10 Hollow rocks + 5 Superman lifts
6-10 push-ups
—
Review deadlift and warm-up to ~70%
WOD A
DEADLIFT X 2
Every 2:30 min x 5 sets
Set 1: 8 reps @ 70-75%
Set 2: 6 reps @ 75-80%
Set 3: 4 reps @ 80-85%
Sets 4-5: 2 reps @ 85-95%
WOD B
NARROW GRIP BENCH PRESS X 8
Hands 8-10″ appart
EMOM x 12 sets: (4 set of each alternating/rotating)
B1) 8-10 x Narrow grip bench press (hands should be 8-10″ apart @~55-65% of 1RM)
B2) 10-12 x Double KB Sumo deadlift (elevate feet on 1-3 mats to increase ROM as needed)
B3) 6-10 x Strict toes to bar (control the eccentric on each rep for 2-3s, scale to strict leg or knee raise, v-up or tuck-up)
ACCESSORY
3 rounds: rest as needed
12-15 Hip extensions (weighed if possible)
20-30s parallette L-sit (or tuck sit) hold
Double KB rack hold + 8-10 Single arm push press + 100ft OH & front rack carry / side*
*Front rack 2 x KB’s, perform 8-10 push press all on one side, then carry 100ft. with one in the front rack and one overhead. Rest as needed repeat on the other side)
