Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
OR ROMWOD “For the Birds”
Impact/Focus: Deadlift 5×3
Warm-up Sets/Reps & Movement Refinement x 5:00
Every 2:30 x 5 Rounds Total
Deadlift x 3 reps (@ same weight across; 80/90%)
Notes:
Maintain sets and reps across all working rounds.
Use a moderate 80% load or an aggressive 90% load as the low/high percentage splits of choice for the day.
Post scores to comments.
“Ascended”
Complete as many Rounds/Reps as possible in 12:00 of
7 x Push Press (115/85lbs)
10 x Bar Facing Burpees
10 x Pull-ups
Notes: Scale with Banded Pull-ups or Ring Rows 1:1, adjust Push Press weight as needed. Pull-ups may be Chest-to-Bar at the same reps or Bar Muscle-ups/Rope Climbs at 4/3 reps respectively for Rx+.
Post scores to comments.
