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
