WARM UP – MOBILITY
5 mins Dynamic laps / hamstring openers
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2 sets:
12-15 Banded good mornings
8-10/side Single leg glute bridges
16-20 Bird dogs / Deadbugs
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Tech: Sumo Deadlifts
WOD A
SUMO DEADLIFT X 5
Every 2:30 min x 6 sets: 5 Sumo Deadlifts (15 min)
– re-set for each rep, no touch and go
– start moderate or ~55-60% and build to a heavy but quality set of 5.
WOD B
Every 3:30 min x 4 sets: (14 mins)
10 Barbell good mornings
10 Alt. back rack barbell step ups (20″ for most, 14-16″ if needed)
45-60s FLR on rings (front plank / hollow hold, lower rings – raise feet on to boxes)
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Take the barbells from the floor, clean and press to back rack for the GM’s + step-ups (no rest between movements)
Optional Conditioning
PYRAMID OF QUADZILLA
Complete for time:
2-4-6-8-10-8-6-4-2 reps of:
Echo bike Cals
Double KB front rack lunges (alternating legs) (2×16/12kg)
