WARM UP – MOBILITY
3-4 mins dynamic
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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
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– 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
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– 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
