WARM UP – MOBILITY
5 mins Dynamic laps / hamstring openers
–
2 sets:
10-15 Banded glute steps /side
8-10 SL Glute bridges /side
16-20 Deadbugs
15-20 KB swings
WOD A
Romanian Deadlift x 10
E3MOM x 4 sets:
10 RDL’s @ 31X1 tempo
10-50 Double unders
—
– Light-meduim weight RDL’s – keep them smooth & hold tempo
– Spend 30-45 secs practicing DU’s with a target number in mind – if you’re strong at DU’s aim for your set to be UB
WOD B
Hot In It
10 min AMRAP:
5 Burpee pull-ups
10 KB swings 32/24kg
14 Alt. jumping lunges
ACCESSORY
3-4 Sets:
15-20 Banded hamstring curls (or 8-12 GH raises)
10-20 Toes to band
– rest 60-90 secs –
