June 14, 2022

Tuesday, June 14th 2022

Warm-up
A. General
20/16 Calorie Row, Stiff leg
2 rnds
10 Wide stance inchworm push ups
10 KB Sumo deadlifts/KB SDLHP

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
2 sets
2 Deadlift lift offs
2 Tempo deadlifts (tempo in descent)
6 Wide stance glute bridges (on heels)

Then ramp up deadlift and go over banded KBS

Weightlifting
Deadlift (Weight)
5 sets
4 Deadlift @ 75% + 4sec down
12 Dual russian KB swings @mod
Rest 2-3 minutes

TC: 18 min
Score:Weight

Scaling Options
Beginner
5 sets
4 Deadlift @ Moderate + Controlled Descent
12 Russian kb swings @ unbroken

Intermediate
5 sets
4 Deadlift @ 75% + 4 sec down
12 Dual russian kb swings

Perform
5 sets
4 Deadlift @ 75% + 4 sec down
12 Dual russian kb swings
24 Banded hamstring curls

Metcon
Metcon (Time)
For Time
6-9-12-15-21
Burpee to target @6/4"
SDLHP 95/65 lbs

TC: 12 min
Score: Time

Scaling Options
Beginner
Lower reps and load as needed

Intermediate
SDLHP 75/55lbs

Perform
6-9-12-15-21
Burpee to target @6"
D-ball over shoulder 100/80lbs

Extra Accessory
Metcon
3 sets
15 Banded pull throughs
10 Plank walk outs