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0:00-0:10: Warmup: Pizza game x 6 mins (5 burpees every time your ab mat hits the ground)
Pre-mobility: Banded hamstring stretch
Health and Fitness
A. Three sets of:
A1. Sumo Deadlift x 6-8 reps @21X1, Rest 45 seconds
A2. Single arm L-sit overhead press x 10 each, Rest 45 seconds
A3. Split Squat x 10 each, rest 45s
B. 21-15-9
Sumo Deadlift
Pull up

C. Optional
5 mile assault @60-65% effort (this should NOT be extreme)
Classic:
A. Sumo Deadlift
Ramp up:
1×8 @50%
1×5 @60%
1×3 @70%
Working Sets:
3×6 @ 75-80% (across)

B. 21-15-9
Sumo Deadlift (185/155)
Pull ups

C. 3 sets
Choose weights for quality:
10 Split squats on each leg
10 Single arm l-sit over head press @2011
*build from last week

D. 0:50-1:00
Mobility: 5 point overhead mobilization with band, Couch stretch