Warm-up
Spend 2 min in Z1
Then, 3 rounds
10 KB SDLHP
5 Samson stretches
10 KB swings
5 inchworms w/2 push-ups each
Mobility
Posterior chain prep for the deadlift
Shoulder rotational stretches for the bench press
Strength
10 min EMOM
Evens – 5 deadlifts
Odds – 5 bench press
Think about the weights being between 50 and 60% of your 1RM.
WOD
“Geronimo”
4 rounds
20 OHS (95/65#)(75/55#)
400m run
*if you drop the bar early, 5 OtB burpees
Everyone is going to do burpees at some point, so do not scale the weight to something that you think can do unbroken. Rest enough before you pick up the bar, but make sure you are challenging yourselves. Take a small step out of your comfort zone. I mean, it’s only 5 burpees.
