WARM UP – MOBILITY

3-4 mins dynamic

2 rounds:

5 Bird-dogs /side

10 Straight leg sit-ups

5 KB RDL’s /side

10 Sumo squats – KB held in goblet position

WOD A

E90SECS x 8 super sets (12 mins)

3 Sumo deadlifts

6-8 Push-ups

– This is a de-load week for deadlifts, weight should be fast and explosive approx. 50-60%

– No T&G on deads, reset each rep

– Choose your own challenging but UB progression for push-ups: weighted, ring, plyo etc.

WOD B

10 THINGS I HATE ABOUT YOU

10 min AMRAP:

10 Alt. DB snatches 50/35lb

10 Weighted sit-ups 50/35lb

10 SA DB thrusters 50/35lb

10 Toes to bar

– Anchor feet for sit-ups by squeezing them around a second DB or slam ball or KB

ACCESSORY

3-4 sets:

15-20 Banded good mornings

15-20 Banded face pulls

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