Warm-up Drills
I. Run 2-400m
II. Dynamics
-Tall Duck Walk & Walking Calf Raises
-Pike Walk & Spiderman Lunges
-Scorpions & Seal Stretch
III. Mobility
-Low & High Hammies
-Front Rack
-Leg Back & Across
-Couch Stretch
-Fig4 + Back Bridges
Impact/Focus: Deadlift
Warm-up sets and reps as needed before working through the following sets of Deadlift on the 2:30. Climb weight across sets, sustain at the same weight for multiple sets if unable to continue increasing weight.
6 Rounds on the 2:30 of
Deadlift x 5-5-5-3-3-3
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“Still Viking Moving Co”
Complete as many Rounds/Reps as possible in 15:00 of
1 x Rope Climb
7 x Handstand Push-ups
7 x Deadlift (225/155lbs)
*Begin with a 250m Row. At the five, ten, and fifteen minute mark Row another 250m.
Notes: Scaling for Rope Climbs is 7 x Pull-ups or 10 x Ring Rows. Handstand Push-ups may be scaled to a static hold effort x :20 seconds, stinkbugs or scaled HSPU, or Dumbbell Push Press for 1:1 reps. Scale Deadlift weight as needed.
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