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Warm Up: 

1 Minute Each: 

  • 200m Jog 
  • 200m Row 
  • Banded Good Mornings 
  • Single Leg Glute Bridge 
  • Hollow Rock or Hold 

 

Performance:    
Work to a heavy 3 sumo deadlift

12-9-6-9-12

  • Sumo Deadlift High Pull (#95/#65)
  • Thruster
  • Bar over Burpee

 

Fitness:  
3 rounds: 

  • 5/5 Single Leg RDL 
  • 5/5 Step ups W/ Curl 
  • 10 Lat Pull Down 

12-9-6-9-12

  • Kb Deadlift High Pull 
  • Db Thruster 
  • Burpee or Calorie 

 

3 Rounds: 

  • 7 second levels
  • 10 GHD sit ups or Tuck ups
  • 10 Oblique side twist W/ Band