Monday 07/27/26

Warm-Up 3 rounds:

10 light kettlebell deadlifts

12 alternating hamstring sweeps

10 frog pumps

8 plank walkouts

10 empty-bar good mornings

Skill: Tempo Romanian Deadlift

5x6

6 reps

Lower for 4 seconds

Pause for 1 second below the knee. Stand normally

Rest 90 seconds

Use a weight that allows athletes to maintain a neutral spine and consistent tempo.

Supporting Accessory Work

3 rounds:

10 single-leg hip thrusts per leg

12 hamstring walkouts

10 bent-over reverse flyes

30-foot front-rack carry

WOD

16-minute descending ladder

18-15-12-9-6

Calories on the bike or row

Alt DB snatches

After each round: 30-foot broad jump

Scaling: Replace broad jumps with fast step-and-reaches.

Bonus Core

3 rounds:

12 slow reverse crunches

12 superman