Warmup:

2:00 Row

10 Iron Cross

5 Back Roll to V-Sit

10 Alt V-Ups

5 Cobra to Down Dog

5 Cobra to Hip Snap

On Rig – Perform 5 reps of: Scap Pull Up, Beat Swing, Kip Swing, Kipping Knee Raise

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Starting Strength.

Last time hitting Deadlifts this cycle prior to us re-testing our 5X5.  What we want today is a heavy set of 5, and even heavier set of 4, then an even heavier triple, then an even heavier double, then finish with an even heavier single.  If it happens to be a new 1RM, even better.

WOD:

12 Min AMRAP:

6 Burpee to 6” reach

12 Toe2Bar

24 Ab-Mat Sit Ups

Video courtesy of Mayhem Athlete.

What is the worst thing that can happen in an AMRAP?  You gas yourself too quickly and can’t breathe.  So, to avoid this, find a pace you can maintain the whole 12 minutes.

Scaling Options:

Toe2Bar -> 1-Legged Toe2Bar-> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Ab mat sit ups -> feet anchored

Cool Down:

Iron Cross Hold – 1 min per side

Roll out t-spine – 30 passes