Warm Up:
1 set:
2:00 bike, row, or ski
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
Specific Warm-Up:
4 sets:
3 deadlifts
WOD:
7 sets for load:
3 deadlifts
Intermediate:
Same as Rx
Beginner:
5 sets for load:
5 deadlifts
HOME WOD:
Equipment:
5 x AMRAP 1:30:
20 unweighted good mornings
20 jumping squats
Max-rep DB deadlifts
– Rest 3:00 between sets.
Bodyweight:
5 x AMRAP 1:30:
20 unweighted good mornings
20 jumping squats
Max-rep weighted deadlifts
– Rest 3:00 between sets.
Movement scaling options:
Deadlift: Load, reduce range of motion, DB deadlift, good morning
Post-Workout Skill Work:
3 rounds for reps:
1:00 GHD hip and back extensions
1:00 rest