Leg swings / lunge / hamstring warm-up:
1-5 x Push-ups + Down dog stretch cycles
8/side x Single leg good mornings w/ 10-15s hold on last rep
2 rounds of: 10 red band pull-aparts + 10 banded presses

Review WOD and give 5 min to warm-up the 2 barbell movements and get athletes into groups of 2-4 based on class size. Athletes can start on either the press or deadlift.


Pulling And Pressing : 10-1 Circuit
Complete for quality, not for time:
10, 9, 8… 3, 2, 1 Reps of each:
Rest as needed between sets but move with purpose.

A1) Deadlift:
Unbroken touch and go reps. Start at ~50% of 1RM. Build slowly each set but avoid going to failure or letting positions be sacrificed. DO NOT attempt a new 1RM at the end of this. Max out at 85-90%, or a smooth / heavy single.

A2) GH Raise:
Do not have to be unbroken, if >5 get easy, try adding a light plate held across the chest. Sub to banded GHR, Reduce reps, or weighted hip extension as needed.

A3) Strict Press:
Same loading as deadlift.

A4) Wall walks:
(Cut reps in half, 5,5,4,4,3,3,2,2,1,1)