Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 KB SDHP
10 SL RDL’s
10 steps left/right with a monster band
Mobility
KB hamstring strech
Core engagement
Posterior chain prep
Strength
Sumo Deadlift – 10.8.6.4
*each set should be AHAP
Tough rep scheme, so look back and plan accordingly.
WOD
“Sure Thing”
25/20 cals AB, row or ski
50t lunges
25/20 cals AB, row or ski
50 push-ups
25/20 cals AB, row or ski
50 sit-ups
Cool WOD. Going to change the machine you use for every round. BW movements are a good time to invest in integrity and virtuosity. Got to do the basics well if you want to do the complicated well.
