WARM UP – MOBILITY
Quick dynamic running laps, then:
2 rounds:
15-20 Banded good mornings
15-20 Hollow rocks / V-ups or tuck-ups
8-10 Scap push-ups / 5 Inchworm + 1-5 push-ups or knee push-ups
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Green band pec/shoulder stretch + posterior chain floss
Review + warm-up deadlift and review push-up standard and scaling options
WOD A
DEATH BY DEADLIFT & PUSH-UP
Complete as many rounds as possible:
On the first minute complete: 1 Deadlift + 1 Push-up
On the second minute complete 2 Deadlifts + 2 Push-ups
Continue until you can not complete the required work within the minute.
Your score is your last completed round # + completed reps in your last round
Rx:185/125
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Deadlift weight should be relatively light today, ideally no more than 40-45% of 1RM
Scale push-ups so that you can get over 10-12 rounds.
WOD B
In remaining class time, complete: 3-4 sets of:
10 Barbell good mornings (from the floor or from a rack if needed)
12-16 Alt. Front foot elevated step back lunges (Stand on 1-2 bumpers, 2 x KB or DB held in farmers hold)
12-15 Ab-wheel rollouts (or use a small barbell w/ plates)
– rest ~20-30s between movements and 90s-2min between rounds as needed
GOOD MORNING X 10
ACCESSORY
75 GHD Hip extensions + 75 Weighted Ab-mat sit-ups (hold a DB on your chest)
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Complete is as few sets as possible (with good ROM and form) completing the same number of sit-up to your Hip extensions for each set.
30 Hip extensions, 30 sit-ups, 20 / 20, 15/15 etc.
