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Thursday, October 17 2024

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Deadlift Build-up E3MOM

8 – 4 – 2 – 1 – 1

MainSite WOD (RX+)

5 Rounds for Total Reps of:

2min AMRAP:

20 Calorie Row/Bike or 400m Run

Max Deadlifts in Remaining Time

Rest 2min

Barbell = 225/155lbs RX+275/185 MRX 185/125

Core Development & Stretching

1min Hip Extension Hold with 1 Hip Extension every

10sec straight into 15 Hip Extensions

25 Banded or Barbell Good Mornings

30 Hollow Rocks

15 Kang Squats Barbell

20 Kettlebell Sumo Deadlift High Pulls

30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

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