THE MOBILITY
THE WARM-UP
For 10:00
*We are testing out a new type of warm-up, integrating the coach-led section with the warm-up
Leg Swings Side to Side
Sumo Deadlift with Fast Shrug
High Knees
Butt Kicks
Sumo Deadlift High Pull End with arms straight
:60 Max Burpees
:45-:60 Rest
Arm Circles Forward/Backwards
Reverse Lunge into Runners Stretch
THE STRENGTH
For 15:00
Every :45 seconds
Build Sumo Deadlift High Pull weight only by 5lb increments each round
Maxing out no more than 115/105
THE METCON
As Many Rounds/Repetitions and Max Calories with a Partner
Athlete 1: 2 rounds of
Athlete 2: Row for Calories
*Scores will be total rounds and total calories accumulated
