Warm up / Preparation:
- Combine 3 sets of stairs (not consecutive) with at least 2 min skipping.
- 5 shuffle jacks each direction
- 10 lunge steps with a body bar OH
- Leg swings in 2 planes with both legs
- 10 Frankenstein steps
- Any stretches, bands, rollers, etc
Strength Component: Deadlifts
- Warm up set of 8-10 reps at a manageable resistance
- 3 sets of 10 reps. You may increase resistance each set but do NOT struggle with any reps. Form deterioration MUST result in stopping the set to reduce the resistance.
- After each set: 5 DB strict press + 5 Pendlay row + 3 burpees
ROMWOD!!
- Rules for ROMWOD: try ALL the stretches.
- No phones (all phones at the front of the room)
- Consider all the modifications the narrator suggests and choose the right version for you.
Notes:
I like the ROMWOD because it really helps with your flexibility. I also like it because its a calm period of time so it gets you relaxed. I like that it makes you feel good when you are done.
ROMWOD really helps your flexibility, which I like. It’ll help my range of motion which will help me lift more weight.
