09.07.18

Warmup

Cone Grab game X 6 min

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

Strength

Under an 18 min running clock build to a heavy 3 reps for the day of Sumo Deadlift
– Start with bigger sets of reps as you begin with light weight
– As you increase in weight across your sets, decrease in reps towards sets of 5
– This is a heavy 5 for the day, not necessarily a 5 rep max

Metcon

5 min to complete:
50 American KB swings, then with remaining time:
AMRAP DBall over the shoulder
Rest 4 min
5 min to complete:
50 American KB swings, then with remaining time:
AMRAP Ab mat sit ups
P – 32kg/24kg, 100/70
L – 24kg/16kg, 70/50
F – 16kg/12kg, 50/30
Score is total number of reps completed from both AMRAPs

Cashout

Mobility
Legs straight up on wall stretch – 3-5 min
Foam roll mid back – alternate between hugging and extending with arms – 1 min
Foam roll IT bands – 1 min/side
AND/OR
Apple Harvest Day 5k prep
Run 400m, rest 3-4 min then,
Run 400m