WARM UP – MOBILITY
Quick dynamic running warm-up + lower body stretches
2 rounds: (Round 1 / 2)
15-20 Banded good mornings
12-15 Hollow rocks / V-ups or tuck ups
12-15 Glute bridges / 6-8/leg Single leg glute bridges
45-60s Plank hold / 20-30s/each Side planks hold
—
Review and warm-up deadlift for WOD A
WOD A
Every 3 min x 5 sets:
Deadlift x 8, 6, 4, 4, 4
Start ~60% and build to ~75-80% for the sets of 4.
8 & 6 may be touch and go. Lower and Re-set for each rep on the 3 sets of 4
(Aim to finish 5-10% heavier than the 6 reps last week, measure added for reference)
DEADLIFT X 4
DEADLIFT X 6
DEADLIFT
WOD B
In remaining class time, complete:
3 sets of:
12-15 Double KB deficit sumo deadlifts
45-60s Weighed plank hold
– rest ~90s between rounds
– stand on 45 or 55 bumper plates in increase ROM (as long as you can keep ideal positioning at the bottom)
then, 3 sets of:
8-10/leg Staggered stance KB or DB Romanian deadlifts
15-20/side Half kneeling banded trunk rotations
– rest ~90s between rounds
– outside knee forward on rotations
Optional Conditioning
SKI ERG & BURPEE EMOM
Complete for time:
100/75 Ski Erg calories
EMOM, including the first, complete 5 burpees before continuing with your ski
(If you are not fast at burpees, scale to 3-4 reps)
— OR —
ECHO BIKE & BURPEE EMOM
Complete for time:
100/75 Echo Bike calories
EMOM, including the first, complete 5 burpees before continuing with your bike
(If you are not fast at burpees, scale to 3-4 reps)
