Warm-up
Spend 2 min in Z1
3 rounds
10 slow good mornings
5 up and down dog
10 ground scrapers
Mobility
Posterior chain prep – lax ball, banded hamstring, partner stretches
1 min rig assisted squat
:30 second hamstring stretch on each side using the pole
:30 seconds on each foot for a calf stretch using the pole or the wall
Strength
A1. Deadlift – 3.2.1 wave
A2. Weighted sit-ups – 3×15; AHAP
Complete the SU’s after each wave, 3 sets total (so; deadlift 3.2.1, sit-ups 15)
*wave format is a building set style, if you don’t know how to build a proper set and rep scheme please see a coach
WOD
“Farmer’s Daughter”
Buy in – 200m farmers carry (53/35#)(44/26#)
3 rounds
500m row
42 DU’s
30 air squats
18 KBS (53/35#)(44/26#)
