Warm-up
Spend 2 minutes in Z1
Then, the Port glute activation series, x2
10 KB squat jumps
10 steps left/right with monster band
10 glute bridges (with band)
10 clams left/right
Mobility
Banded hamstring
Strength
Deadlift – 5-7 reps x 3-4 sets. AHAP for all sets, not TnG.
Choose you own adventure type of lift. Depends on how you feel and how much you feel like pushing. Can be as many as 4×7 or as little as 3×5, and anything in between.
WOD
“Double Sided”
3 rounds
21/16 calorie bike
15 T2B
9 deadlifts (275/185#)(225/153#)
*think between 50 and 60% of 1RM deadlift
Short, fast and sweet.
Accessory Work
Banded pull-throughs – 4×15
Hollow hold crunches – 4×15
