WARM UP – MOBILITY

1) Running laps + dynamic

2) 2 Sets (set 1 / set 2)
45 secs skipping / DU practice
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
30 Secs weighted plank (add weight, even if it’s only 10-15lb)
WOD A
ROMANIAN DEADLIFT X 6
Alt. EMOM x 10 mins (5 sets each):
1) 6 RDL’s

2) “x” number of double-unders

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)

Pick a number of DU’s that is challenging but can be completed in 30-40 secs — shoot for a big UB set if you’re strong at DU’s; 40-60 reps
WOD B
KETTLEBELL DT
5 Rounds for time:
12 Double KB deadlifts 2 x 24/16kg
9 Double KB Cleans
6 Double KB shoulder to overhead
ACCESSORY
3 Sets, easy pace:
12-15 GHD hip extensions
10-12 SA KB bent over rows /side

30 Secs heavy weighted plank

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

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