Warm Up:
AMRAP 4:
10 alternating Cossack squats
5 leg swings/leg (front and back)
10 alternating reverse lunges
5 good morning + hops
Specific Warm-Up:
3-5 sets:
2-3 deadlifts
WOD:
7 sets for load:
3 deadlifts
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Deadlift: Load, elevated deadlifts from blocks, DB deadlifts, GHD hip extensions
Limited Equipment Option:
7 sets for reps:
:30 deadlift (95/135 lb)
Rest 1:30
Add or subtract weight as needed, but the bar should be moving for the entire :30.
Post-workout Skill Work:
3 sets:
20 GHD hip extensions
20 GHD back extensions