"Heavy Sumo Deadlift High Pull"

sumo-kid.jpg

Warm Up (3 Rounds):

  • 20 High Knees
  • 20 Butt Kicks
  • 10 Air Squats
  • 10 High Kicks
  • 5 Push Ups
  • 5 V-Ups

Then...

3 Rounds (NFT):

  • 20 Band Pull Aparts
  • Banded Lateral Walk (Down & Back)
  • Monster Walk (Down & Back)

Strength (5 x 5):

  • Sumo Deadlift High Pull
    * Between sets, do 5 Strict Hanging Knee Raises *
    * Rest as needed between sets *
    * Try working up in weight *

Met-Con (5 Rounds):

  • 10 Ring Rows
  • 20 Sit Ups
  • 40 Jump Rope

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Frog Pose
  • Smash Shoulders w/Ball
  • Foam Roll