-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…
