Warm Up:
1 set:
2:00 bike, row, or ski
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
Specific Warm-Up:
4 sets:
3 deadlifts
– Lift every 2:00, starting light and building to starting weight.
WOD:
For load:
3-3-3-3-3-3
Deadlift
Intermediate:
Same as Rx
Beginner:
For load:
5-5-5-5-5-5
Deadlift
Home Workout:
EMOM 12:
Min. 1 | :45 max-reps dumbbell deadlifts
Min. 2 | :45 plank hold
Movement scaling options:
Deadlift: Load, range of motion
Cool down:
1 set:
:45 scorpion stretch/side
:30 standing hamstring stretch/leg
:45 table top stretch