WARM UP – MOBILITY
*Pull out a barbell, red band, and a box*
—
Dynamic lower body / running / Russian box step-ups etc.
—
2 rounds: 1 / 2
15-20 Banded hamstring curls / 12-15 Barbell good mornings
12-15 Elevated heels glute bridge / Barbell hip thrusts (upper back on bench)
16-20 Alternating Dead bugs / 8-10 Hollow rocks
—
7 mins to warm-up to Deadlift starting weight
WOD A
DEADLIFT
DEADLIFT X 5
Every 3 mins x 5 sets:
Set 1: 7 reps @ 70%
Set 2: 6 reps @75%
Sets 3-5: 5 reps @ 80%
WOD B
EASY ON ME
E2.5MOM x 5 Sets:
5 Power cleans
5 Burpee box jumps
5 Hang squat cleans
5 Burpee box jumps
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– Keep the same weight across or build as needed. Score = heaviest weight lifted
– Goal is to move through at a consistent / fast pace
ACCESSORY
3 Sets:
8-12 GH raises (or 15-20 banded hamstring curls)
10-15 Paloff press /side
40-60 secs Weighted plank
