POE

WARM UP:

100 Jump Rope Singles

3 Rounds

10 Bumper Jacks

10 Air Squats

10 Inch Worms

10 Scorpions

Then:

Mobility

SKILL:

3 x 10 Assisted Glute-Ham Extensions

Pair With:

3 x 8e Meadows Row (Your choice)

*We will use a partner to step on the other side.

**This is exercise is designed to gain lat activation in the Dead Lift.

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:

“POE”

5 Rounds

30 Double Unders

15 Dead Lift (185/125)

10 Bar Faceing Burpee’s

POST WOD:

Roll & Stretch

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