WOD NOTES
Pausing deadlifts will require lighter loads and perfect posture.
Hold each pause for 3 seconds.
Fitness and Performance
5 sets
Segmental Dead lifts x 3
Pause below knee and above knee
4 sets
Bulgarian split squats x 8 each
One arm DB Row x 10 each
Band reverse fly’s x 15
Rest 60 seconds between each movement
Sport
Dynamic prep
Prayer stretch x 2 minutes
Wrist stretch x 2 minutes
Primal pass thru x 6 each
C&J x 15 sets
5×1@80%, 5×1@85%, 5×1 @87.5%
HBBS to parallel
5 x 5 Positional heavy not maxes
slightly heavier than last week
