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 –
