WARM UP – MOBILITY
5 mins laps + dynamic lower body
–
2 Sets:
15-20 Glute bridges w/ band over feet & knees
15-20 Band pull-aparts from hollow position
10 BB + band deadlifts
12-16 jumping lunges
WOD A
DEADLIFT X 8
E3MOM x 3 Super sets (12 mins)
8 Deadlifts
16 DB step back lunges
—
– Build on deadlifts as needed, approx. 50-60%+ of 1RM is the target though
– Hold DB’s by sides for lunges
– Partner up and stagger where possible, even if you have to make small weight changes
WOD B
E2.5MOM x 3 Super sets (7.5 mins)
8 BB back rack box step-ups /side
12 Sumo stance BB good mornings
—
– Step-ups box height; hip and knee approx. parallel or just below
– Setup parallel to box and let trailing leg brush the box for balance and stability, working foot stays on top of box for all 8 reps
WOD C
10 MIN SLED PUSH RELAY
In teams of 4, complete as many 100′ sled lengths as possible in 10 mins.
Rx: 90/55lb loaded on the sled
Each 100ft (50′ there and back) = 1 rep
Athletes must rotate in order, no spinning the sled, handles must be moved.
ACCESSORY
1) 3 Super sets:
10-15 Ab-wheels
10-15 Banded trunk rotations /side
– Easy bike to flush legs for 1-2 mins between sets –
—
2) Spend 2-3 mins /side in a hip opener lunge / pigeon pose + any other lower body stretches you have time for!
