WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
7:00 AMRAP:
10 Deadbugs
3 Inch Worms
5 Pike Shoulder Taps
10 Single Leg Dumbbell RDLs
(each)
3 Deadlifts (empty bar)
STRENGTH -
3 sets
8 Deficit Deadlifts (60-70% of
1RM Deadlift)
-complete a set every 2:00-
*After athletes complete their
final deficit deadlift they may
begin the accessory after a
2:00 break.
4 sets
8 Dumbbell Walk Through
Lunge (left)
8 Dumbbell Walk Through
Lunge (right)
*Use light-moderate weight
-rest 1-2 minutes between
sets-
WORKOUT PREP -
2 sets:
4 GHDs
1 Wall Walk
WORKOUT - Joy
Freedom (RX’d)
10 Rounds
10 GHDs (Or V-Ups)
3 Wall Walks
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Biceps Stretch on
Rig
10x 5 Second Cobra
2x 20 Foam Roll Up Wall
Extended Coaching Workout
Variation for today can be
found on the last page of this
pdf (before the graphic)