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)

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%

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

Record total Cals completed and note if you Rowed, Biked, or Skied

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