WARM UP – MOBILITY
Pull out an empty barbell and find a square with a Rower or Bike
2 min: Row, Bike, or Ski – steady warm-up pace
Quick dynamic LB warm-ups/dynamic stretch: Floor sweepers, curtsy lunges, Iron crosses etc.
2 rounds:
12-15 Barbell good mornings
10-15 Hollow rocks or 15-20s Hollow hold
3 x (5 Glute bridges + 5s hold at the top) (Rd 2 add the empty barbell on your hip)
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Review Deadlift technique and warm-up for WOD A
WOD A
5-6 min to warm-up, then:
Every 3 min x 5 sets: 7, 5, 3, 3, 3 Deadlifts (non-touch and go, lower and re-set on each rep)
Sets 1: 7 reps @ 60-65%
Sets 2: 5 reps @70-75%
Sets 3-5: 3 reps @ 80-85%
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Follow prescribed % of 1RM if you’re experienced and feeling great with your DL, otherwise start at a moderate set and build by feel to a heavy but not absolute max set.
WOD B
SWEET 16
In 16 mins: Row, Bike, or Ski for as many Cals as possible, but every 2 mins complete:
0:00: 20 Russian KB swings (24/16kg)
2:00: 10 Burpees
4:00: 20 Russian KB swings
6:00: 10 Burpees
8:00: 20 Russian KB swings
10:00: 10 Burpees
12:00: 20 Russian KB swings
14:00: 10 Burpees
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Record total Cals completed and note if you Rowed, Biked, or Skied
