DATE – Saturday
Warm-up)
2 mins Knee Tag
2 Rounds:
Banded partner back pedals/forward sprints
Banded Good mornings x 15 reps
Strict toes to Bar/Straight leg raises x 5-10 reps
Mobility)
Thoracic rotations
P-chain floss
WOD A) 10 mins to warmup Deadlift/build to a heavy single
WOD B) 5 Rounds for time:
20 Calorie Row
10/8/6 Ring Dips (Adv/Int/Beg – scale to bar or bench dips)
10 Deadlift 205/135lb (Weight should be able to be moved comfortably)
WOD C) Cool down with some GHD Back extensions or banded good mornings and hamstring/shoulder stretches.
