"Back To Sumo"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Quad Pull w/Forward Lean
  • Reverse Lunge w/ Hamstring Stretch
  • Reverse Walking RDL
  • High Knee Skips
  • High Knees
  • Butt Kicks
  • High Kicks
  • Carioca
  • Backpedal

Then...

3 x 10:

  • Banded Good Mornings
  • Band Pull Aparts

Strength (5/3/1):

  • Sumo Deadlift
    * Work up to a heavy set of 5 *
    * Add weight for 3 and 1 sets *
    * Not a 1RM *

Met-Con (EMOM For 18 Min):

  • Min 1:  Assault Bike/Row (20 sec hard/20 sec casual)
  • Min 2:  10 TTB/K2E/Tuck Ups
  • Min 3:  15 Wall Balls (20/14)

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Couch Stretch
  • Banded Shoulder Distractions
  • Cobra
  • Childs Pose
  • Foam Roll