12.30.19

Warm Up
3 rounds
250 m row or bike
15 goblet squats- slow to fast tempo
5 squat jumps- focus on hip drive


Mobility:
KB good mornings x 10
single arm OH KB carry x 50 feet each side
hip hinge to wall x 15  https://www.instagram.com/p/B2IOZY3HE72/
KB sumo deadlifts x 10



Skill: tempo deadlifts
Some deadlift cues:

https://www.instagram.com/p/B5NpH0qAm_d/

6 sets of 3 reps at 3131 tempo (3 sec concentric, 1 sec at the top, 3 sec eccentric, 1 sec at floor)

work at 60% 1RM
then..
take time to build to the 80% wod weight


WOD
5 RFT
40 foot standing sled pull- add 3 plates to the mini-sleds with ropes
Deadlift x 3 reps @ 80%
HSPU x 10 reps- sub pike from a box or downward dog HSPU



Post WOD: glute burn out
10 single leg hip thrusts
10 b-stance
10 negatives (2 up/1 down)
20 quadruped leg swings
* repeat with other leg
https://www.instagram.com/p/B6EiAu4h5PV/