WARM UP – MOBILITY
Quick dynamic lower body / core warm-ups (leg swing, lungle w/ rotations, iron cross, scorpions, etc.)
With Green band + light-moderate KB
15-20 Banded good mornings
12-15 Ring rows
10-14 Alt. Dead bugs
15-20 KB Swings
8-10/arm Staggered stance bent over rows
15-20s Hollow rocks or hollow hold
12-15 Glute bridges (optional: put KB on hips for a little load)
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Review and warm-up deadlift
WOD A
20 min to build to a heavy single or 1RM deadlift
Build by feel to a heavy but quality rep. No loss of midline or mechanics!
If you are new to lifting / deadlifts, you may choose to keep reps up in the 3-5 range to build more consistency at moderate weights.
DEADLIFT
DEADLIFT X 2
WOD B
5 MIN AMRAP: STRICT PULL-UPS + HOLLOW ROCKS
In 5 min, complete AMRAP of strict pull-ups
Every time you break a set/come off the bar you must complete 15 hollow rocks (or 20s Hollow hold) before starting your next set)
– Either grip may be used
– use a band that allows you at least 6-8 reps on your first set or use ring rows.
— Rest 3 min —
5 MIN AMRAP: KB SWINGS + ROPE CLIMBS
In 5 min, complete AMRAP of Kettlebell swings (24/16)
Every time you break a set/put the KB down, you must complete 1 rope climb (or 3 rope lowers) before starting your next set)
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You may start on either of the 5 min AMRAPs
For big classes, split in half so you are only sharing a rope with one other athlete ideally.
ACCESSORY
2-3 rounds: rest as needed
6-8/leg Single leg RDL or Staggered stance RDL (Single KB in opposite hand from working leg)
15-20 Straight leg raise off bench + hip lift (from hollow to 90 degrees, then drive toes to sky lifting hips off the bench)
20-30 Band pull aparts
