Friday

 

Warmup) 2 Rounds:

 

8-15 GHD hip extensions

6-10 hanging straight leg raises – parallel to ground/hollow body, focus on active shoulders

50’ straight leg bear crawl

15-20 straight leg deadlifts

 

Mobility) Banded hamstring stretch lying down: 60 secs per leg

 

WOD A) (Wendler) Deadlift – 20 mins:

 

6-8 reps @ approx. 50%

4-6 reps @ approx. 60%

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90% – max effort set

 

 

WOD B) With a partner, complete the following for time:

 

800m sandbag run 1 x 70/45lb together, change whenever you like

——————–

3 Rounds:

30 axel bar deadlifts 225/155lb

30 burpees

*Split work evenly, breaking sets up however you like

——————–

800m sandbag run

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