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Dynamic Warmup & Mobility: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up

Strength: Minute 16 – 30
(Deadlift Accessory work)

This week, we will be taking a break from our Deadlifts and work on developing some Strength in the Posterior Chain through some smaller more isolated exercises. Our upcoming Deadlifts will fall on Thursdays for the next 3 weeks, then we will have another break with a circuit of Accessory movements.

3 Superset Cycle
10 RDLs 20-30% of Deadlift Max
15-20 Glute Bridges or Single Leg Glute Bridges.
20-30 Seconds Static Super Man Hold or Isometric GHD Back Extension.

Workout: Minute 31 – 50
For time 50-40-30-20-10
Double Unders (Singles with a Double under attempt every 20 reps)
Abmat Sit ups

If you are one of those that gets a rasbury from high volume sit ups, use an extra mat to protect your butt.

Scale up with GHD Sit ups 25/20/15/10/5. Do not attempt to complete all the reps unless you have been doing GHD sit ups. Otherwise complete 50-40-30-20-10 in the GHD. If you use the GHD for this WOD, do not be surprised if you are wrecked for a couple days after this.

Cool Down: Minute 51 – 60
Stretch – Calves, Hamstrings & Hip Flexors