Warm-up
Spend 2 minutes in Z1
3 rounds
5 push-ups
10 air squats
5 pull-ups
Mobility
3 rounds NFT
:20 HS hold – nose and toes
10 kips on the rig
Strength
3 rounds NFT
10 GHD back ext
15 weighted sit-ups
20 Russian twists
:25 hollow hold
Simple core complex.
WOD
“Mind Games”
3 min AMRAP
5 deadlifts (185/125#)(165/115#)
10 ring dips
15/12 cals AB
Rest 1:00, x5
This one might hurt more than you think. It is super important to scale the deadlifts AND dips. Dips on boxes, scaled stations with DB’s on the high boxes work great, parallette bars, etc.
*make sure you start over after each rest. Keep track of reps per round, Wodify will ask for each.
