Monday 08/24/26

Warm-Up — 2 Rounds

100 easy jog

10 alternating scoop the sand

12 glute bridges

8 bird dogs/side

10 PVC good mornings

Barbell Prep — 2 Rounds

8 empty-bar RDLs

5 tempo deadlifts — 3 sec down

Strength — Deadlift

5 × 4 @ moderate

Rest 90 sec–2 min between sets.

The final two sets should feel challenging without becoming grinders.

TIPS-:Brace before breaking the floor

Keep the bar close

Push the ground away

Hips and shoulders rise together

Supporting Accessories — 2 Rounds

1. Single-Leg Hip Thrust — 10/ 5 each leg

2. Hamstring Slider Curl with dodge ball— 12 total

3. Heavy Suitcase Carry — 40 ft/side

Keep the accessory block moving with minimal rest.

WOD —For Time

18-15-12-9-6

Wall Balls

Box Jump-Overs

After each round:

6 Hand-Release Push-Ups

Stimulus: Start controlled and get progressively faster as the reps decrease.