The Mobility
The Warm-Up
8:00 working through the following movements
Scorpions (Prone and Supine)
Deadlift Build
The Strength
On a 3:00 Loop
Active Rest- Sumo Deadlift High Pull (SDLHP) /Build Bike/Row/ Low Back Mobility
The Met-con
15:00 Double-Up Ladder
Sumo Deadlift High Pull (SDLHP)
2-4-6-8-10-12
Walking Lunge
5-10-15-20-25-30 Meters
*So you will do 2 SDLHP, then 2 KBS, then 5 meters of walking lunges (that is 1 ROUND) then do 4s of each exercise and 10m walking lunges, etc. Once you get to round 6 (the round of the 12s and the 30m walking lunge) go back to the round of 2s and 5m walking lunge and go back up the ladder. If you finish the ladder through the second time, record your time. If you do not finish before 15:00 record your rounds and repetitions.
* Per will only go up to 20m for walking lunges (so for the rounds of 10s and 12s, per will stay at 20m), Fit will only go up to 15m for walking lunges (so for rounds of 8s, 10s, and 12s, fit will stay at 15m)
The Finisher
