WARM UP – MOBILITY

Quick dynamic LB warm-ups (Leg swings, Floor sweepers, Samson lunges, Iron crosses etc.)

2 rounds:

15-20 Banded good mornings

10-15 Hollow rocks or 15-20s Hollow hold

3 x (5 Glute bridges + 5s hold at the top)

Review Deadlift technique and warm-up for WOD A

WOD A

DEADLIFT X 5

Every 3 min x 6 sets:

5 Deadlifts (non-touch and go, lower and re-set on each rep)

Sets 1-2: 55-60%

Sets 3-4: 65-70%

Sets 5-6: 75-80%

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

1) 3 supersets:

10s Isometric hold at full depth + 10 “quick” reps: Front foot elevated split squat (Light barbell back rack)

15-20/side KB or DB side bends

– Rest ~90s between sets

2) 3 supersets:

6-8/leg Single leg Romanian deadlifts @3,0,1,1 (Barbell w/ rear foot lifting or hold a staggered stance)

30-45s/side Side plank (Weighted hip if possible)

– Rest ~90s between sets

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