Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
20t walking lunges
15 banded good mornings
10 hollow rocks
Mobility
Full mobility blitz to prep for the strength
Hips, ankles, lats and hamstrings.
Strength
Weightlifting complex – 1 power clean + 1 hang power clean + 1 front rack lunge each leg
This is a CrossFit.com complex and is called the “Curtis P.” Tough one but so good.
WOD
“The trumpets they go…”
5 rounds
21 cals on AB
15 T2B
9 deadlift (225/155#)(205/145#)
Accessory work
GHD back extensions – 3×10
GHD sit-ups – 3×15
