WARM UP – MOBILITY
Bid dynamic warm-up + lower body stretches and core / posterior chain activations
Review + Warm-up: Deadlift
WOD A
25 mins to build and establish a heavy single or new 1RM Deadlift
Build by feel or follow a rep scheme similar to this:
8-10 @ 30-40%
6-8 @ 50%
4-5 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90-95
1 @ 95-100%
1 @ 100%+
*Deadlift x 1*
WOD B
In remaining class time, complete 3 rounds: rest 30-60 between movements as needed
12/leg x Front foot elevated split squat* (Load single DB or KB in opposite hand)
10/arm x Bench supported bent over rows (DB or KB)
45-60s x FLR on rings (hollow body shoulder blades protracted)
—
*Same as last week, just 2 more reps/leg
ACCESSORY
2-3 rounds: rest as needed
6-8 x GH Raises
8-10 x Half kneeling Pallof press (band or cable)
15-20 x “Y” Banded face pulls
