WARM UP:
500 M. R0w
10 Pass Throughs
10 Good Mornings
10 Back Squats
10 Inch Worms
Then:
Hip Mobility
SKILL:
3 Rounds (At a walking pace)
8 Assisted Glute-Ham Extensions
8e Meadows Row (Your choice)
**This is exercise is designed to gain lat activation in the Dead Lift.
ADV. 1 Legless Rope Climb
INT. 1 Rope Climb
SCALED: 5 Rope Pull Ups / Rope Pull Up Negatives
LIFT:
Deficit Dead Lift
60% x 8
60% x 8
65% x 6
65% x 6
*Stand on top of a 45lb plate. 1 under each foot.
WOD:
“MAZ”
10-9-8-7-6-5-4-3-2-1
Burpee Broad Jumps (6′)
*Complete 1 Rope Climb after each round.
POST WOD:
Mobilize & Roll
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