WARM UP / MOBILITY
Quick dynamic hip / hamstring / shoulder warm-up:
2 rounds:
Partner resisted banded sprint (1 Forwards + 1Backwards length of the gym each)
20-30s x Static handstand hold / Handstand shrugs
6-10 x narrow grip push-ups
8 x Single leg good mornings
WOD A
Warm up, then complete: EMOM x 10
3 Dynamic effort deadlifts @ 55-65% of 1RM
—
– All working sets done at the same weight, not building
– Keep mechanics perfect and bar speed high specifically past the knee. Lower each rep down in control, but re-set at the bottom for each rep. (Not TNG)
– Advanced / Experienced athletes may add banded resistance on a 50-60% bar.
WOD B
4 ROUNDS: SWING / PULL-UP / HSPU
Complete 4 rounds for time:
20 x Russian Kettlebell swings (32/24kg)
15 x Pull-ups
10 x Handstand push-ups
– Rest exactly 1 min between rounds
– Scale the volume of gymnastic movements down to keep moving through each set
– Take the 4 min rest off final finish time
WOD C (Optional Mid-line)
2-3 rounds:
15-20 x GHD Hip extensions (weighted if possible)
45-50s x FLR (front plank hold on rings)
