Friday August 22, 2025

Warmup

1:30 Bike/Row

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Reverse Lunges

10/Side RDL

10/Side Lateral Box Step ups

Mobility

Wall Hinge Stretch :30

Child’s Pose 1:00

Skill/Strength

Work up to a moderate to heavy deadlift

WOD

Right arm DB shoulder to overhead

Left arm DB shoulder to overhead

DB weighted step ups

Deadlifts

2/4/6/8/10/8/6/4/2

Choose your own DB weight

F:  KB SDHP 3/6/9/12/15/12/9/6/3; light DB; all unweighted stepups 

P1:  185/125 deadlift

P1.5:  155/105

P2:  135/95

C:  225/155; 50/35 DB

Then (optional)…

Laps 3/2/1

Burpee Box Jumps 5/10/15