Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each
Pre-Mobility: Banded hamstring flossing on rig x 60s on each side
Health and Fitness:
A.Three sets of:
Sumo Deadlift x 8-10 reps @2111, Rest 60 seconds
Partner foot toss x10-15
Then…
KB Sumo Deadlift High Pull Instruction
3×3 reps
B. For time
18-15-12-9 KB Sumo Deadlift High Pull
9-12-15-18 Burpees
Classic:
A. Every two minutes, for 10 minutes (5 sets):
Sumo Deadlift
1 – 6 reps @ 45-55%
2 – 5 reps @ 55-65%
3 – 3 reps @ 65-75%
4 – 2 reps @ 75-85%
5 – 2 reps @ 80-90%
Then…
Sumo Deadlift High Pull Instruction
B. For time
21-15-12-9-6 Sumo Deadlift High Pull (75/55)
6-9-12-15-21 Lateral Burpees over bar (not bar facing)
Mobility: Foam Roll, Pigeon, banded overhead