WARM UP – MOBILITY
Quick running / jumping full body warm-up
Dynamic LB stretches: floor sweeper, Sampson lunge, iron cross, scorpion
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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
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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)
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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
