SURFING INTO THE WEEKEND with…. YA!
WARM UP
2-3 mins running
Hamstrings, single leg RDL’s, glute bridges
Kick up to handstand or wall walk + holds
DEADLIFT X 5 start @ 60-65% of 1RM and build to a heavy but safe 5 for the day
Alt. E90SECS x 5 sets of each:
1) 5 Tempo Deadlifts 3/3/3
2) 4-6 Handstand push-ups or 10 bottom up
WOD FT 1X
15 Chest to bar pull-ups/ banded, rings , jumps from bench
30 Double KB deadlifts 2×24/16kg
15 Box jumps 30/24″/ step ups or small box
30 Ring dips/ bench or standing kickbacks … watch for shoulder dumps
15 Box jumps 30/24″
30 Double KB deadlifts 2×24/16kg
15 Chest to bar pull-ups
ACCESSORY
3 sets:
5-8 Hip extensions + GH raise
10-15 Swiss ball plank elbow rolls
10 weight kb pull across in bear crawl position… knees up .. or down for scaling