Warm Up
Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Cat Cow Stretch
30 Seconds Inchworm to Downward Dog
30 Seconds Wrist Stretch
30 Seconds Front Rack Mobilization
Movement Prep:
5 Empty Bar Front Squats
5 Pause Front Squats
5 Empty Bar Good Morning
5 Empty Bar Deadlift
5 Scap Pull UPS
5 Jumping Pull UPS
5 Burpees
5 Burpees Pull UPS
Strength
Movement: Front Squat
Sets X Reps: 5 Sets X 2 Reps @ 80% 1 Rep Max / E2mom
Movement: Pause Front Squat (3 Sec Pause)
Sets X Reps: 2 Sets X 2 Reps @ 70% 1 Rep Max / E2mom
WOD
3 Rounds ~ For Time
COMPETITIVE
8 deadlifts (305/215)
10 burpee pull ups
PERFORMANCE
8 deadlifts (225/155)
10 burpee pull ups (lower bar)
LIFESTYLE
8 deadlifts
10 burpee to target
Form: Keep the Back Rigid During the Deadlifts and Burpees. Jump as High as You Can to Limit the Amount of Grip and Back Required on the Pull UPS. Take a Couple Minutes to Warm Up to Your Deadlift Weight.
Stimulus: This Is a Heavy Deadlift Workout, It May Be a Good Idea to Do Singles on the Deadlift to Limit the Fatigue of Performing the Eccentric.