WARM-UP
- 5 CAT COWS
- 20 SEC HELD BIRD DOG
- BANDED WALKING SIDE STEPS 2X
- 10 PS CLAMS
- 10 PS SINGLE LEG DL
- FOAM ROLL POSTERIOR CHAINE
- 10 SUMO DL
- FOAM ROLL POSTERIOR CHAIN
SUMO DEADLIFTS + OHS COMPLEX (1 COMPLEX )
EMOM 8 minutes
2 sumo DL + 3 OHS
SCALED
2 sumo DL + 2 OHS
METCON (AMRAP – ROUNDS AND REPS)
14 minute AMRAP-
10 Sumo DL 95/65
Run 200M
15 Wall balls 20/14
SCALED
8 Sumo DL
Run 200M
12 Wall balls