Warm Up:
1 set:
:30 hops to a 10-lb plate
:30 mountain climbers
:30 up-downs to a 10-lb plate
:30 step-back lunges
:30 ground-to-overheads with a plate
– Rest :15 between movements.
1 set:
5 inchworms + 1 push-up/each
3 back scales/leg
1 set:
3 partial range of motion wall walks
3 back scales/leg
1 set:
:30 wall-facing handstand hold
3 back scales/leg
1 set:
3 wall walks
Skill Work:
EMOM 8:
1 deadlift
– Build to a heavy single.
WOD:
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
Intermediate:
AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)
Beginner:
AMRAP 8:
2 inchworms + push-up
2 deadlifts (55/75 lb)
No wall option:
AMRAP 8:
40-ft handstand walk
2 deadlifts (205/315 lb)
At-home option:
AMRAP 8:
2 wall walks
6 dumbbell deadlifts (50/70 lb)
– Use two of the heaviest dumbbells, or objects, available.
Movement scaling options:
Wall walk: Range of motion, inchworm + push-up
Deadlift: Load, dumbbell lunges
Cool down:
3 sets:
:30 couch stretch/side
:30 foam roll upper back
:30 foam roll lats/side