WARM UP – MOBILITY
2-3 mins running
Hamstrings, single leg RDL’s, glute bridges
Kick up to handstand or wall walk + holds
WOD A
DEADLIFT
DEADLIFT X 5
Alt. E90SECS x 5 sets of each:
1) 5 Deadlifts
2) 4-6 Handstand push-ups
—
-DL: start @ approx. 60-65% of 1RM and build to a heavy but safe 5 for the day
-HSPU: work to a challenging progression, strict/deficit, kipping, banded, negatives, box etc.
WOD B
RAPID DAVE
For time:
15 Chest to bar pull-ups
30 Double KB deadlifts 2×24/16kg
15 Box jumps 30/24″
30 Ring dips
15 Box jumps 30/24″
30 Double KB deadlifts 2×24/16kg
15 Chest to bar pull-ups
—
-Stagger start by 3 mins if you are sharing KB’s
ACCESSORY
3 sets:
5-8 Hip extensions + GH raise
10-15 Swiss ball hamstring curls
40-60 secs weighted or banded plank
