Warm Up:
2 sets:
:20 of work/:10 of rest
PVC good mornings
PVC pass-throughs
Hollow rocks
Dive-bomber push-ups
Scap pull-ups
Up-downs to a target
Skill Work:
EMOM 8:
1 deadlift
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.
WOD:
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold
Time Cap: 12 Minutes
Intermediate:
5 rounds for time:
15 deadlifts (125/185 lb)
:20 hanging L-sit hold
Beginner:
5 rounds for time:
15 deadlifts (95/135 lb)
:30 hanging tuck hold
Movement scaling options:
Deadlifts: Load, range of motion, DB options
Hangings L-sit hold: Reduced time, tuck hold, support hold
Alternate Workout:
5 rounds for time:
21 DB deadlifts
:30 L-sit hold from support
Cool down:
Accumulate:
1:00 foam roll low back
1:00 piriformis stretch/side