Warm-up:
Row 500m
15 dislocates
15 good mornings
15 squats
Inch worms with a push up down
Samson lunges back
Mash psoas with KB handle
Warm up deadlift
Strength:
Six sets of…
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
WoD:
Three rounds for time of…
20 Pull-Ups
40 Russian Kettlebell Swings (53/35#)
Mobility:
Roll posterior
Roll lats