THE MOBILITY
Hamstring Smash (Box Lax Ball)
THE WARM-UP
For 10:00 you coach will lead you through this warmup
*You will do :30 on a machine before each of the movements
PVC Sumo Deadlift (fast)
PVC Sumo Deadlift with Shrug
PVC Sumo Deadlift High Pull (SDLHP)
Sumo Deadlift High Pull (SDLHP) on coaches queues
THE STRENGTH
6 Rounds on a 3:00 Loop
Sumo Deadlift High Pull (from the floor with different barbell)
:30 - :45 machine
* You will record your heaviest set of front squats, but focus on quality of the SDLHP!
THE MET-CON
8 Rounds For Time with a 15:00 Time Cap
Back Squat (from the floor)
LACTIC ACID FLUSH
:90 REST
2:00 Air Squats, Bike or PVC SDLHP
3:00 Plate Ground to Overhead, Bike or Row
THE FINISHER
