Warm-up
Spend 2 minutes in Z1
Then, dynamic warm-up and joint mobility as a class
Strength
3 to 4 rounds
10e DB SL Romanian deadlift
20 weighted sit-ups
50′ waiters carry each arm
Some GPP work meant to get the body moving and moving well. Take your time here and focus on full ROM.
WOD
“Radio Ga Ga”
4 rounds
10 ring dips
20t renegade rows
30 OH lunges w/plate (45/25#)
:40 plank/hollow hold (alternating rounds)
Nothing tricky about the individual movements here, but as they compound on each other this workout will get hard. Make sure that you hold a good plank position in the renegade rows and keep your hips square rather than twist side to side. Every round alternate between a plank hold and a hollow hold.
