WARM UP – MOBILITY
Quick dynamic running warm-up, then;
2 rounds of:
10 Barbell good mornings
10 Barbell step back lunges
12-15 Band pull aparts
12-15 Bench or box dips
WOD A
DEADLIFT X 6
Every 3 min x 4 supersets: (12 mins)
8, 8, 6, 6 Deadlifts (50-60%)
8-12 Strict ring or bar dips
– Rest remainder of the 3 min
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DL: You may build slowly, but all sets should remain a smooth touch and go set, do not max out today
Partner up to share a BB and follow behind by 60-90s.
WOD B
GRUNT WORK
Complete 3 rounds for total reps combined:
1 min work / 30s rest: (18 min)
1) Bike (Cals = 1)
2) Alternating Dumbbell Snatch + 2 OH Lunges (50/35)
3) Rope Climbs (1 climb = 3 reps)
4) D-Ball Clean + Box step over (100/70lb – 20″) (1 = 3 reps)
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DB Snatch: 1 rep = DB snatch, OH lunge R, OH lunge L
D-Ball Clean: Clean the D-ball to your shoulder, step up and over the box, both feet must return to the floor on the other side before dropping the ball to start the next rep.
ACCESSORY
3-4 sets: rest as needed
10-15 Side plank raises + 10-15s side plank hold / side
12-15 Diamond (or narrow grip) push-ups
12-15 Double dumbbell bent over rows
