DATE – Monday
Warm-up)
2-3 mins quick running drills up and down gym
2 Rounds:
(Banded glute warmup)
10 steps left, 10 right
10 steps forward, 10 backward
10 glute bridge
10 good mornings
Ring or parallette L-sit or knee tuck hold x 15-20 secs
Mobility) Wall Splits x 90 secs
WOD A) Sumo Deadlift: 5×3 – all sets @ 75-80% of 1RM deadlift
WOD B) Alt. EMOM x 9 mins – 3 sets of each
1) 10 Stiff Leg Deadlifts – lightweight, approx. 30-40% 1RM deadlift @ 2011 tempo
2) Banded Glute Bridge x 15-20 reps – fast reps. Use green, black or double band if possible
3) Hollow Rock or Hold x 30 secs
*2-3 people partner up and alternate stations
WOD C) Alternating with partner x 3 sets:
Partner 1) 60 secs Row for total meters
Partner 2) 200m Run
*Wait for your partner to finish their exercise before starting your next set
**Record total meters
