Workout of the day

Deadlift (week 3 / 6)

5 Sets: E2MOM

3 reps @ 85% of 1 RM

* Deadlift sets are heavy today with a 10% jump from last week.
Ensure you are taking time to set-up properly before pulling. Keep the bar
close to your body, "tuck your shoulder blades into your back pockets", maintain
a neutral spine, "Squeeze your armpits in like you are crushing an orange." Take all the slack out of
your arms, drive with your legs and push you feet through the floor.
Do not hyperextend at the top of the movement.
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For time: (16 min cap)

50 RKB Swings
100 m KB Suitcase carry
50 KB SDLHP
100 m KB Front rack carry
50 KB Single-arm Thrusters
100 m KB Single-arm Overhead carry
50 RKB Swings

KB Weights:

L1: 8/12 kg
L2: 12/16 kg
L3: 16/24 kg

*Switch arms as needed for the carry's. The goal is to try and complete 50 m before switching sides.
This is a grippy workout! Take short breaks periodically to give your grip a rest.
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30-45 sec Hurdler stretch (per side)
90 sec couch stretch (per side)
20-30 sec cobra pose
30 sec Reclined twist (per side)
1-2 min legs up the wall pose