WARM UP – MOBILITY

2 min row / bike / ski or dynamic running laps

Hip, hamstring, and groin dynamic stretches

Glute + Core activations drills

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Review Sumo deadlift technique

WOD A

SUMO DEADLIFT X 8

5 min of warm-up time then:

Every 3:30 min x 4 sets:

8 Sumo Deadlifts (60-65+% of 1RM DL)

Do not complete “touch and go”, lower the bar down in control and pull each rep from a dead stop.

Aim to start and finish slightly heavier than your sets of 10 last week.

WOD B

WEIGHTED PULL-UP X 5

Every 2 min x 8: (4 supersets of each alternating, rest ~5-10s between movements)

B1) 8 Elevated step back lunges (4/leg – 2 KB’s held by your side, start standing on 1-2 plates)

+ 8 Double KB front squats @3,0,X,1 (use the same KB’s if possible, or slightly lighter as needed)

B2) 5 strict pull-up (build to a heavy/challenging but unbroken sets of 5 pull-ups)

+ 8 Bent over barbell rows @3,0,X,1

ACCESSORY

3 supersets each alternating:

1) 8-10 GH Raises + 20-30 Banded good mornings

– Rest 60-90s –

2) 12-15 Bent over reverse flys + 20 Banded face pulls

– Rest 60-90s