Warmup:

5 Shuttle Runs (jog)

Heel2Toe 25’

Walking Lunge 25’

10 Iron Cross

10 Scorpion

A-Skip* 30’

B-Skip* 30’

10 Hollow Rocks

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (start at mid-shin), banded deadlifts

Video courtesy of Runify

 

S/S/S:

Banded Deadlifts

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our Banded Deadlift this cycle.  Hit these each time this cycle and your power coming off the ground in a traditional Deadlift is GOING to increase!

 

WOD:

15 Min AMRAP:

100m Run

10 Hang Power Cleans (95/65)

15 Ab Mat Sit Ups

 

Goal 8-10+ Rounds

Video courtesy of Kristi O’Connell.

Find a pace at the beginning that you can maintain throughout the 15 Minutes.

 

Scaling Options:

Run -> 125M Row

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Sit Ups -> Feet Anchored

 

Cool Down:

Iron Cross – 1 min per side

 

Cobra Pose – 2 Min