Friday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
4 sets:
:20 sumo stance good mornings
– Rest :10
:20 row, bike, or ski
– Rest :10
"Tabata " Core Alternate 8 Sets of :
:20 Sitting leg raises
:10 Rest
:20 Alt Bird Dog
Sumo Deadlift (4 x 3)
Loading across all four sets.
Weightlifting
Sumo Deadlift (7 x 3)
Start your first set around 70% of your best deadlift.
Increase loading across as many sets as possible.
Begin a new set every 3:00.
Increase loading across as many sets as possible.
Begin a new set every 3:00.
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (55/75 lb)
90 air squats
Max-rep sumo deadlift high pull (55/75 lb)
Cool Down
2 sets:
:30 single-leg straddle stretch/side
:30 cossack squat hold/side
:30 single-leg straddle stretch/side
:30 cossack squat hold/side
