Jessica with the deadlift. Mechanics-Consistency-Intensity on the door behind her. Every day!
WARM UP
Complete some banded pull apart work and banded shoulder warm up first then:
2 rds
3 wall walks
10 SDHP with KB
10 Slam Ball
Dynamic Stretch
STRENGTH
STRICT PRESS/PRESS BEHIND NECK
8 strict/8 behind neck (bottom of the lift should stop behind the ears not at shoulders)
6/6 x2
4/4 x2
3/3 x2
WOD
Row for Meters
1:40 On–20 Sec rest X 9
5 cycles then 2 min rest then 4 more cycles
Go To:
Custom List
Select 1:40 on 20 Sec Rest
Adjust your monitor to read “Projected Finish”
ICING
Foam roll
Reverse Nordic 20 reps
DU practice