OVERVIEW
Today we’ll introduce 1 new movement, and refresh another we haven’t seen in quite awhile. Suitcase deadlifts and single arm kettlebell swings. Both of these movements require a tremendous amount of core strength and stability (they are also great at building both), so our focus will be on solid bracing rather than overloading the weight. The deadlifts will be slow and controlled, while the swings will be paired with V-ups and planks in our metcon. We’re not making abs - we’re trying to build tree trunks.
WARMUP
Mobility
Spidermans x 5 each (elbow drop + reach + hamstring)
Samson stretch x 30s each
Banded hip hinge
Warmup
10 Banded good mornings
5 Paloff press each side
10 Goat bag swings - SLOW
1 lap each are suitcase carry
WOD
Suitcase Deadlifts
4x8 each
5 Rounds for max reps
1 min each movement
Single arm KB swings
V-ups
Plank hold (1 rep every 2 seconds)
COOL DOWN
Up dog
Couch stretch
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