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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