Wednesday 8/9/23

August 8, 2023
Wednesday 8/9/23

The Mobility

Standing Calf Stretch

Kettlebell Calf Smash

The Warm-up

8:00 Working through the following warmup


Lateral Lunges

Banded DL Activates (sumo stance)


Strapless Strokes

Sumo Deadlift Build

The Strength

On a 3:00 Loop

Sumo Deadlift

Active Rest-

Round 1 & 2 - BB Sumo Deadlift High Pull (SDLHP) + Calf Raises

Round 3 & 4 - High Knees + 4 Point Wrist Mobility

Round 5 & 6 - Lighter than met-con weight SDLHP +DU/SU

The Met-con

As Many Double Unders As Possible for 16 Rounds of:

Odd -  Sumo Deadlift High Pull

Even - Double Unders

* For rounds on minute 8:00 and 16:00, you will do as many DU as possible for your score.

* The 60 DU (Rx) will count toward your score

* Must be able to do 60 DU every round to claim Rx score

The Finisher

Single Leg RDL (BB)

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