Specific Warm-Up:
4-5 sets:
3 deadlifts
– Lift every 2:00.
– Build up to starting weight.
WOD:
For load:
Deadlift
3-3-3-3-3
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
EMOM 15:
Min. 1 | 10 Superman arch-ups + 10 single-dumbbell goblet good mornings
Min. 2 | 12 alternating double-dumbbell farmers carry reverse lunges
Min. 3 | :30 double-dumbbell Romanian deadlifts
Movement scaling options:
Deadlift: Load, range of motion, good mornings, reverse lunges
Cool down:
Accumulate
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves