) Warm-up
Dynamic Warm-up x 5:00
+
With a empty BB:
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
B) Mobility
Banded Hip Mobility x 60s each
– Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose.
C) Strength
Sumo Deadlift off 2″ Mats:
– Take 6-8 sets and work up to a heavy 2.
– Use 25# plates to elevated Barbell off the floor
– Or use a rack/spotter arms so weights start off just below your knee
– Beginners: 5 x 5 off floor or plates. Adding weight if form permits.
– Rest 2-3:00 between sets.
D) Conditioning
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Rest 5:00 + Repeat
L3: (75, 55)
L2: (65, 35) (30 Singles)
L1: (45, 25) (20 Singles)
E) Extra Credit
Single Leg Glute Hip Thrusts: 3 x 10 ea. (1 ct at top)