Dynamic Warm Up – Mobility Prepare for..

A: Strength
Back Squat – 5 x 3


For Time:
12 Strict Pull-ups
24 Sumo DLHP 95/65lbs
200 m run
9 Strict Pull-ups
18 Sumo DLHP
400 m run
6 Strict Pull-ups
12 Sumo DLHP
600m run
3 Strict Pull-ups
6 Sumo DLHP
800m run

Cool Down 5 min
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

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