-Warm Up-

AmRaP 7

8/8 single leg RDL

5 inchworms 

20 Glute bridges 

Then get bars out to prep for deadlifts 

-Deadlift Prep-

Led by coach

*Light weight -Maybe empty bar for some 

5 reps (tempo)Mid shin to top of the knee

5 reps (tempo) mid shin to hip 

5 (full deadlifts)

Seated Arnold press

Demo 

• palms in – rotate DB

Then

5/5 single arm seated press

5 double Arnold press

 (this is in what they will do in the Strength)

-Strength/Skill-

 

PARTNER STRENGTH 

IN TEAMS OF 2…

EMOM x 10 MINUTES

MIN 1 – 3 Deadlift (Athlete Choice, Heavy)

MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*

*Seated DB press should be done from a bench or box. 

-WOD-

 

“DEATH BY BURPEE” 

MIN 1 – 1 Burpee…rest remainder

MIN 2 – 2 Burpees…rest remainder

MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…