WARM UP – MOBILITY

1) Running laps + dynamic

2) 2 Sets (set 1 / set 2)
6-8 /side SL BB RDL’s / 12-15 BB RDL’s
6-8 /side SL heel elevated hip thrusts / 12-15 heels elevated HT
6-8 /side Russian box step-ups / 6-8 BJO’s + step-down
30 Secs weighted plank (add weight, even if it’s only 10-15lb)
WOD A
ROMANIAN DEADLIFT X 8
Alt. EMOM x 10 mins (5 sets each):
1) 8 RDL’s

2) 8 Box jump over step downs

  • Keep the deadlifts light-moderate today; focus on a smooth UB set with perfect mechanics (start at 30-40% of 1RM deadlift and build as needed)
    WOD B
    POT CALLING THE KETTLE BELL
    5 Rounds for time:
    30 Double-unders
    15 Wallballs 20/14lb
    12 Double KB lunges 2 x 24/16kg

9 Double KB swings

  • KB’s held by sides for lunges
    ACCESSORY
    3 Sets:
    12-15 GHD hip extensions

30 Secs heavy weighted plank

  • weighted PVC pipe or light BB in back rack position for hip extensions

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