"Sumo Style"

sumo-kid.jpg
It’s been hot and it’s going to be hot!! Drink lots of water and take breaks when you need to!! There is no point in killing ourselves.

Warm Up (NFT):

1 Round (5 Reps Each Side):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • High Kicks
  • Lateral Shuffle
  • Lunge

Then...

Foam Roll (As Needed):

  • Low Back
  • Glutes
  • Hamstrings

Then...

3 Rounds (NFT):

  • 10 Single Leg RDL w/KB (5/5)
  • 10 Single Arm DB or KB Push Press (5/5)
  • 3 Negative Pull Ups (5 Sec)

Strength (5/3/1):

  • Sumo Deadlift
    * Work up to a heavy set of 5 *
    * Add weight and do 3 *
    * Add weight and do 1 *

Met-Con (12 Minute AMRAP):

  • 200m Run
  • 10 Ring Rows
  • 15 Wall Balls (20/14)
  • 20 Sit Ups

Cash Out (NFT):

  • 100 Flutter Kicks

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll