WARM UP – MOBILITY

Quick running / jumping full body warm-up

Dynamic LB stretches: floor sweeper, Sampson lunge, iron cross, scorpion

2 rounds with a light-moderate kettlebell:

8-10/side Single leg RDL (hold KB in opposite hand to working leg)

15-20 KB swings

10-15/side KB oblique side bends

10-15 Hollow rocks

5-8 Superman lifts w/ 2s hold

Deadlift technique and warm-up to working weight

WOD A

DEADLIFT X 3

TALL BOX JUMP X 3

Every 2 mins x 8 supersets:

3 Deadlifts @ 55-60% across (+ possible band tension for experienced athletes)

3 tall box jumps 1.1.1 (Build to a tall but safe height)

No touch and go, lower and re-set / re-tension for each rep.

These deadlifts should be relatively light, dynamic/explosive effort.

Focus on perfect mechanics and bar speed specifically past the knee. Not building to a heavy set today!

WOD B

In remaining class time, work through 3 rounds of:

8-10/leg Staggered stance barbell good mornings @3,0,1,1

8-10/side Single arm Turkish sit-up (Single KB or DB held overhead)

Seated L-sit leg lifts: 10 Right / 10 Left / 10 together / 10s hold

– steady pace, rest as needed between movements

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