Spiderman Down, Reverse Spiderman Back
Forward Lunge Down, Reverse Lunge Back
Duck Walk Down, Reverse Duck Walk Back
Frog Hop Down, Reverse Frog Hop Back
Gorilla Hop Down, Reverse Gorilla Hop Back
Alternating Sumo Down/Back
High Knees Down/Butt Kicks Back
45 Sec/side Hammer-Nail Glute Mob with knee on Abmat
45 Sec/side Split Stance Adductor Mob with knee on Abmat
1 Min Dynamic Downward Dog
45 sec/side high hamstring tac and floss with lax ball seated on box
Review the SUMO deadlift and common faults.
Then use 5 min to perform a few sets of light sumo deadlifts with warmup loads.
With a 15 min running clock, perform
10×3 Sumo Deadlifts climbing weight across
5 Rounds for time in teams of 2 with a 20 min Cap.
22 Cal Row Per Partner
22 Alternating Burpees (P1 goes, P2 goes until 22 total – 11 per partner – are reached)
22 Alternating Thrusters (Sharing 1 barbell P1 goes, P2 goes until 22 total – 11 per partner – are reached)
P-135/95, L-115/75, F 95/65