WOD Tuesday March 12th

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbug x 5 reps/Side

Movement Prep:
Banded Lateral Walk x 10 Steps O/B
Single Leg RDL x 5 reps/Leg
Single Leg Glute Bridge x 5 reps/Side

Warm Up:

AMRAP in 4 minutes of:
20 Jumping Jacks
10 Reverse Lunge
10 Hollow Rocks
5 Suite Case KB Deadlift/Side

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

Every 3 minutes x 5 sets
Deadlift

*Sets 1-3 x 5 reps
*Sets 4-5 x 3 reps

* In sets 1-3 Build up to Heavy set of 5 Reps for the day.
* Sets 4-5 drop down to 60-75% of your Heaviest set of 5 and perform
3 reps.

– Choose a weight based off your 1RM and work across in sets 1-3 for 5 reps
and then drop down to 60-75% for sets 4-5 for 3 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

3 sets of:
Single Leg RDL x 6-8 reps/Leg
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 60 seconds