WARM UP – MOBILITY

** Pull out a barbell & green band **

2-3 mins Running on the spot, high knees etc.

Green band p-chain floss

2 rounds, 8-10 reps each:
Elevated heels glute bridge
BB good mornings
V-ups or tuck-ups

Scap pull-ups

7 mins to warm-up to Deadlift starting weight

WOD A
DEADLIFT
DEADLIFT X 3
Deadlift E3MOM x 5 sets:
Set 1: 5 reps @ 75%
Set 2: 4 reps @ 80%
Sets 3-5: 3 reps @ 85%

WOD B
FOR WHOM THE (KETTLE)BELL TOES
21-18-15-12-9-6 reps for time:
Toes to bar

Russian KB swings 32/24kg

  • Scale reps to 18-15-12-9-6-3-3 as needed
  • KB swings should be heavy but ideally UB or 2 sets max.

ACCESSORY
3 Sets:
8-12 GH raises (or 15-20 banded hamstring curls)
10-15 Banded trunk rotations /side
15-20 KB side bends /side

  • rest 60 secs –

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