07.05.18

Warmup
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
Mobility
45 sec/side Hammer-Nail Glute Mob with knee on Ab Mat
45 sec/side Split Stance Adductor Mob with knee on Ab Mat
1 min Dynamic Downward Dog
45 sec/side High Hamstring Tac and Floss with lax ball seated on box
Skill
Review the SUMO deadlift and a few common faults.
Then use 5 min to perform a few sets of light sumo deadlifts with warmup loads.
Strength
With a 15 min running clock, perform 10×3 Sumo Deadlifts climbing weight across
Metcon
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
Cashout
Strict HSPU
4-4-4-4 – Rest 15 sec between sets. When finished a full 4×4, rest 3 min and repeat for a total of 3 Rounds
OR
Wall Facing Shoulder Taps
8-8-8-8 Wall Climbs Rest 15 sec between sets. When finished a full 4×4, rest 3 min and repeat for a total of 3 Rounds
AND
GHD Back Extensions
4 Sets of 15 Reps
Rest as needed