Warmup:

500M row

10 kickers per leg

10 KB deadlifts

5 single-leg KB RDLs per side

10 Squat2Stands

10 Iron Crosses

10 Scorpions

On rig:Perform 3 reps of: scap pull ups, kip swings, kipping knee raise, Toe2Bar.

Barbell warmup:With an empty bar, perform 5 reps of: Good mornings, RDLs, deadlifts, banded deadlifts

S/S/S:

Banded Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness. Third run of our banded deadlifts this cycle.  By now, you should have a better idea on how to set up and perform the movement.  So, plan to go even heavier than you did on either the 5X5 week or 3X5 week.

WOD:

16 Min AMRAP:

3-6-9-12-…etc

Toe2Bars

*50m Dual KB Farmers Walk (70/55) After Each Round

Video courtesy of WODStar.

With our banded deadlifts first, and now the T2B/Farmer walk WOD, today you WILL feel your core.  Keep the core active in the Toe2Bars and then really turn it on during the walks.  If the core isn’t fully engaged during those farmer walks, we run the risk of injuring our back

Scaling Options:

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise -> V-Ups

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Barbell rollout on forearms – 1 Min

Video courtesy of 3rd Element Fitness