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 mobility
Strength
Deadlift – 5×5; warm up the deadlift in all sets of 5 past the weight you plan on using in the WOD. Make sure you hit each weight on the way up. The heavier the last set is, the better prepared you will be for the workout. It is a good opportunity to get some work in, push the weights and really prep the system for the workout.
WOD
“Keep Upgrading”
600m run
Then, 1 round
15 deadlifts (185/125#)(135/95#)
15 OtB burpees
Rest 5:00
400m run
Then, 2 rounds
12 deadlifts (225/155#)(155/105#)
12 OtB burpees
Rest 5:00
200m run
Then, 3 rounds
9 deadlifts (275/185#)(185/125#)
9 OtB burpees
Each little mini workout should take between 4 and 6 minutes. No one should be working for more than that. Meaning you should be scaling your weight so that you are completing each WOD under the recommended time. You must keep moving.
