Loading up:
4-5 sets:
3 deadlifts
– Lift every 2:00.
– Build up to starting weight.
WOD:
For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
EMOM 15:
Min. 1 | 10 Superman arch-ups + 10 single-dumbbell goblet good mornings
Min. 2 | 12 alternating double-dumbbell farmers carry reverse lunges
Min. 3 | :30 double-dumbbell Romanian deadlifts
Movement scaling options:
Deadlift: Load, range of motion, sumo deadlifts
Cool down:
1 set:
1:00 pigeon pose/leg
:30 standing hamstring stretch/side