8/12 WOD

 Deadlift Day + Core Conditioning

👟 Warm-Up (10 min)

2 Rounds:

10 Cat/Cow

10 Glute Bridges

8 KB Deadlifts/light

8 Jump Squats

5 Burpees

💪 Strength: Deadlift (15 min)

5 sets of 4 reps-

Accessory movement immediately after: 8kb eye level swings

Rest 90 sec between sets

Focus: Hinge control, neutral spine, light-weight movement focused

🔁 Workout – 18-Min EMOM (Threshold)

Min 1: 10 DB Deadlifts

Min 2: 8 Burpees

Min 3: 20 Mountain Climbers

Min 4: 30-sec Hollow Hold

💡 Goal: Quality movement at steady, repeatable effort.

🧘 Cool Down (8 min)

Hamstring stretch

Supine twist

Child’s pose