WARMUP/MOBILITY
(15 mins)
5 mins warmup & stretch out lower back
—
2 rounds:
5 Single Leg Good Mornings per leg w / 3 sec hold each rep
8 Sumo Squats @ 33X1 tempo (stand wide enough that you struggle to hit parallel)
10 Ring Rows
WOD A
Sumo Deadlift x 3
20 mins, resting as needed between sets:
Build up to approx. 80% of 1RM deadlift (go heavier or lighter based on feel) and perform 3 sets of 3 reps there
Experienced lifters add 2″ deficit
WOD B
I See Fire
For time (15 min cap):
150 Double Unders (no more than 3 mins)
40 Burpees (jump to a fully extended position, clap overhead)
100 Double Unders
30 Burpees
50 Double Unders
20 Burpees
*Scale double reps of single unders
*Add uncompleted reps as seconds
Accessory
3 Rounds:
15 GHD Hip Extensions – hold plate if possible
Max Hanging L-Sit hold
