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
