Warmup:

200M jog

10 Cherry Pickers

10 Alternating Toe Touch in Down Dog

10 Iron Cross

10 Hollow Rocks

10 Scorpions

5 Back Roll to V-Sit

Barbell Warmup: With an empty bar and in clean grip, perform 5 reps of: RDLs, RDL to ankle (keep back flat), press, push press

S/S/S:

Deficit Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our deficit deadlifts this cycle. With the sets dropping to just 3, the goal is go with heavier weight per set than you did on the 5X5 week.  Maybe start set 1 around the weight you did set 3 or 4 last time.

WOD:

3 Rounds:

400M Run

20 Ab-Mat Sit Ups

15 Dual KB Push Press (55/35)

100′ Dual KB Farmer Walk (55/35)

-18 Min Cap-

Video courtesy of Misfit Athletics.

On the Dual KB Push Press, really focus on keeping the shoulder stacked right over the hips and when you dip, push the knees out.

Scaling Options:

Run -> 28/20 Cal Echo Bike

Sit ups -> feet anchored (ELITE: GHD Sit Ups)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Iron Cross – 1 Min per side

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.