Tuesday 2/7/23

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THE MOBILITY

Down Dog Toe Touch

Scapular Mobility (Foam Roll & Lax Smash)

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THE WARM-UP

The coach will lead you through the warmup

3 Rounds of:

CWC

Narrow Swings

Split Stance Hops

*Deadlift

*Sumo Deadlift High Pull (SDLHP)

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THE STRENGTH

Every Minute on the Minute

5 Rounds of:

Minute 1 - :30 Bike Sprint

Minute 2 - Deadlift (Heavy)

Minute 3 - Bicycle Crunches

Minute 4 - Sumo Deadlift High Pull  (no more than 5# over met-con weight)

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THE MET-CON

As Many Rounds/Repetitions As Possible in 10:00

Sumo Deadlift High Pull (SDLHP)

Double Unders

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LACTIC ACID FLUSH

:60 REST

2 min PVC SDLHP

3 min Row or Assault or Echo Bike

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THE FINISHER

Landmine V-Sits