THE MOBILITY
Scapular Mobility (Foam Roll & Lax Smash)
THE WARM-UP
The coach will lead you through the warmup
3 Rounds of:
Split Stance Hops
*Sumo Deadlift High Pull (SDLHP)
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)
THE MET-CON
As Many Rounds/Repetitions As Possible in 10:00
Sumo Deadlift High Pull (SDLHP)
LACTIC ACID FLUSH
:60 REST
2 min PVC SDLHP
3 min Row or Assault or Echo Bike
