Warm Up:
AMRAP 5:00:
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawl under partner
Partner B: 6 jump over and crawl under partner
Specific Warm-Up:
3-4 sets:
3 deadlifts
WOD:
For load:
1-rep max deadlift
Intermediate:
Same as Rx
Beginner:
5 sets for load:
5 deadlifts
HOME WOD:
Equipment:
EMOM 21:
Minute 1 | :30-1:00 plank hold
Minute 2 | 5 squat jumps for max height
Minute 3 | :30 double-DB deadlifts
– Touch all 4 heads of the DBs to the floor.
Bodyweight:
EMOM 21:
Minute 1 | :30-1:00 plank hold
Minute 2 | 5 squat jumps for max height
Minute 3 | :30 alternating single-leg squats
Movement scaling options:
Deadlift: Load, sumo deadlift, DB deadlift, good morning
Post-Workout Skill Work:
Accumulate:
25 GHD hip and back extensions
25 GHD back extensions
25 hip extensions