Warm-up:
- Row 600m
- 20 GHD
- 40 KB Swings
- 40 KB Swings
- 40 Goblet Squats
- 5-7mins individual focus areas as desired
- 5-7mins individual focus areas as desired
WOD:
- Deadlift: Work up to a heavy single using the following rep scheme:
3-3-3
2-2
3-3-3
2-2
1-1-1
- Follow with 100 AbMat sit-ups
Deadlift Video - https://youtu.be/op9kVnSso6Q
AbMat Video - https://youtu.be/_HDZODOx7Zw
Cool Down:
- Follow with 100 AbMat sit-ups
Deadlift Video - https://youtu.be/op9kVnSso6Q
AbMat Video - https://youtu.be/_HDZODOx7Zw
Cool Down:
- Dead hang from Rig (2min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post loads and sets to complete sit-ups to comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!