ACTIVATION
MOBILITY
1. Couch Stretch - 1:00/Side
2. Pigeon Pose - 1:00/Side
3. Banded Lat Stretch
GENERAL WARM-UP
3 Rounds:
200m Jog
10 Straight Leg Sit-Ups
5 Empty Barbell Good Mornings
5 1 leg glute bridges
Skills
BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1] 5-9 Unbroken: 3-2-2-2-2
10+ Unbroken: 4-4-4-3-2
*Rest as needed between sets.
Weighted if you can
A) 4Sets:
4 Dead Stop Deadlifts
All Sets @ 68% of 1RM Deadlift
B) 4 Sets:
4 Touch-and-Go Deadlifts
All Sets @ 73% of 1RM Deadlift
WOD
On the 3:00 x 7 Rounds:
200 Meter Med ball run 20/14
12 Toes to Bar
9 Deadlifts 185 / 135 lb
Level 2
100 m medball run 14/10
12 Vups
9 deadlifts 155/105
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