01.11.19

Warmup

EMOM X 6
5 Monkey Raises
3 PGU
High Knees down/Butt Kicks back

Mobility

Smash/Roll Adductors with foam roller – 90 sec/side
3 Position Lower Body Band Stretch
3 Position Adductor/Hamstring Activation – 5-10 reps per position
– Heels elevated
– Flat Feet
– Toes Elevated

Skill

Review of the Sumo Deadlift

Strength

Under a 15 min running clock perform

5 X 8 Sumo Deadlift

– Take a few warm up sets before getting into working sets
– Aim for working sets to start around 50-60% of 1RM conventional deadlift
– If you feel good today and form remains solid, build in weight across sets based on feel

Metcon

With a 15 min running clock, perform:

Three 500m time trials on the rower

– Every attempt should be an all out sprint. Score is slowest of three attempts
– While not on a rower, cheer on the rest of the crowd that is working
– Rest as needed between attempts
– Set 500m distance in rower for accurate reading on monitor

Cashout

5 set x 7 Bulgarian Split Squats/leg

P/L – Suitcase style – 1 KB/DB in each hand
F – Goblet style with 1 KB/DB or bodyweight