WARM UP – MOBILITY
Dynamic running / jumping full body warm-up
2 rounds: 1 / 2
12-15 Banded good mornings / Barbell good mornings
12-15 Hollow rocks / V-up or Tuck-ups
12-15 Glute bridges / 6-8/leg single leg glute bridges
8-10 Scap pull-ups / Beat swings
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Review deadlift technique and warm-up to starting weight.
WOD A
5 mins to warm-up, then: (20 min total)
Every 2:30 x 6 sets:
Deadlift x 5, 4, 3, 3, 3, 3
Start at a moderate/smooth set of 5 (55-60%) and build each set to a heavy/safe set of 3 (~80-85% of 1RM). Prioritize perfect mechanics over the heaviest weight possible.
Reps can be touch and go, or quick re-set for each rep but no dropping between reps.
DEADLIFT X 3
WOD B
THE HEAT IS ON
Complete AMRAP in 15 mins:
15 Russian KB Swings (32/24)
12 Alt. KB Goblet lunges (32/24) – step either way
9 Toes to bar
6 KB facing burpees
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Choose a KB weight where you can complete the 15 swings + 12 lunges unbroken for a round or two.
Scale TTB to hanging knee or leg raise, or V-up/Tuck-up
ACCESSORY
2-3 rounds for quality:
6-8/leg Single leg RDLs (use KB or DB in opposite hand from working leg)
15-20 Banded or weighted anchored sit-ups
30-45s Side plank hold (weight hip if possible)
