WARM UP – MOBILITY

500m run, row, or 1km bike

2 rounds:

15 KB swings

15 Hollow rocks

10 Lateral lunges (BW or KB)

10 Ring rows

~1min straddle hamstring stretch between rounds

Tech: Sumo deadlift

WOD A

SUMO DEADLIFT X 10

5-7 min of warm-up time then:

Every 4 min x 3 sets:

10 Sumo Deadlifts (50-60% of 1RM DL)

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

WOD B

Every 90s x 8 sets: (4 sets each, alternating – 12 min)

1) 10 Double KB elevated step back lunges (5/leg alternating – KB’s held by your side, start standing on 1-2 plates)

2) 5 Strict pull-ups, rest 10-15s, AMRAP “Drop set”

3 variations:

5 Weighted + AMRAP body weight

5 Body weight + AMRAP banded

5 Banded + 4-6 jumping negatives (3-4s) ‘or’ 8-10 challenging ring rows

Were not going for a 5RM on the pull-ups today, just a challenging but smooth set.

ACCESSORY

Complete for quality:

100 Banded good mornings

100 Band pull-aparts

100 Sit-ups

– complete each in as few sets as possible while maintaining good form

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