Specific Warm-Up:
3 sets:
5 deadlifts
– Build to starting load.
– Lift every :90-2:00.
WOD: Deadlift For load: 5-5-3-3-1-1-1
– Start at 75% of 1-rep max.
– Build to a heavy 1-rep-max deadlift.
Intermediate:
Same as Rx
Beginner: Deadlift For load: 5-5-5-5-5
Home Workout:
EMOM 12:
Min. 1 | 10 burpees + 15 jumping squats
Min. 2 | :30 max dumbbell deadlifts (35/50 lb)
– Use two dumbbells.
Cool down:
1 set:
:30 banded hamstring stretch/ leg
:30 banded IT band stretch/leg
:30 banded hip/groin stretch/leg
1:00 child’s pose