08.04.18

COMPARE TO 10/23/17
Warmup
100m Run
100m Run Backward
Then:
Walking Quad Pull with reach 30′ down
Butt Kicks Back
Walking Hip Cradle 30′
High Knees Back
Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back
Then:
100M Run
100M Run Backward
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 discus common faults
Then use 5 min to perform a few sets of light sumo deadlifts with warmup loads.
Strength
EMOM x 14
Evens – 5 Sumo Deadlifts
Odds – Seal Walk 30’ – (plank to scale)
Metcon
40 sec work, 20 sec rest/rotate for 4 rounds
American KB Swings
Bike or Ski Erg for Cal
Hollow Rocks
P/L – 24kg/16kg F – 16kg/12kg
Cashout
3 sets of 10 Banded Pallof Presses, resting 1 min between rounds