Warm Up
1 Round
50ft shuttle jog
50ft high knees
50ft butt kicks
2 Rounds
30 sec Deadbug
30 sec side plank right
30 sec side plank left
16 single leg KB deadlift (8 per side)
Strength: Deadlifts
Every 2:15 Minutes On The Minute x 3 Rounds
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
EMOM
ELITE
Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (70/50)
COMPETITIVE
Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (50/35)
PERFORMANCE
Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (35/25)
Stimulus Points
Very posterior chain heavy with the running into the deadlifts. Try to keep moving without breaking up the deadlifts.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 second Russian Twist
Even Minutes) 8-12 DB Hammer Curls
Cool Down & Dismissal
Calf Stretch
Forwards Fold Stretch