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

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