Thursday
Warmup/Mobility)
2-3 mins running drills
2 Rounds:
8-10 Banded Side Steps each direction/forward&back
5 Single Leg RDL’s each leg
15 secs Glute Bridge hold
15 secs Hollow Body hold
15 secs Superman hold
25’ Straight Leg Bear Crawl
WOD A) Wendler Deadlift: (16-18 mins): work out the following percentages using 90% of your 1RM
**4-5 Warmup sets of 5-3 reps at 40-65%**
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95% – MAX EFFORT SET
*Rest 2-3 mins between working sets
WOD B) Alt. EMOM x 8 mins (4 sets each):
12 Sumo Deadlifts – unbroken without compromising form, 40-50% of training max.
7-8/5-6/3-4 Strict Pullups, pronated (Adv – add weight if possible/Int/Beg)
WOD C) (Optional) 2-3 Rounds NFT:
60 secs weighted plank
10-12 Single Leg Glute Bridge reps each side
6-8 ATYT’s with light plates
