Tuesday 1/10/23

THE MOBILITY

Bone Saw Calf Smash

Hamstring Smash (Box Lax Ball)

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THE WARM-UP

For 10:00 you coach will lead you through this warmup

*You will do :30 on a machine before each of the movements

PVC Sumo Deadlift (fast)

PVC Sumo Deadlift with Shrug

PVC Sumo Deadlift High Pull (SDLHP)

Sumo Deadlift High Pull (SDLHP) on coaches queues

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THE STRENGTH

6 Rounds on a 3:00 Loop

Front Squat (from the rig)

Sumo Deadlift High Pull (from the floor with different barbell)

:30 - :45 machine

* You will record your heaviest set of front squats, but focus on quality of the SDLHP!

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THE MET-CON

8 Rounds For Time with a 15:00 Time Cap

Double Unders

• Double Under Tips

Back Squat (from the floor)

Sumo Deadlift High Pull

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LACTIC ACID FLUSH

:90 REST

2:00 Air Squats, Bike or PVC SDLHP

3:00 Plate Ground to Overhead, Bike or Row

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THE FINISHER

Landmine Wood Chop

Plank Shoulder Taps

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