MONDAY – DEADLIFT TECHNIQUE + CONDITIONING (90 min)
Pre-Warm-up (15 min):
Back/Hip Mobility:
Cat-cow flow 2 x 10
Bird dog 2 x 10 each side
90/90 hip flow 2 min each side
World’s greatest stretch 5 each side
Push-up Foundation:
4 sets of 10 perfect push-ups (40 total)
30s plank between sets
Warm-up (15 min):
500m row
Then 3 rounds:
10 KB Romanian Deadlift (light)
10 pull-ups
10 air squats
5 inchworm with shoulder taps
Strength/Skill (30 min):
Deadlift Technique Work:
5×3 @50-60% (70-85kg)
Focus on perfect setup and bar path
Film one set for technique check
Rest 2 min between sets
Strict Press: 4×8 @65-70% 1RM
Focus on shoulder stability
Rest 90s between sets
WOD (20 min):
AMRAP 20:
15 KB Swings
12 Ring Rows
9 Burpees
30 Single Unders
Cool-down (10 min):
400m row light pace
Then mobility flow
60s pigeon pose each side
60s child’s pose
60s supine spinal twist each side
Note: Complete remaining push-ups (60) throughout the day