Wednesday 9/28/23

The Mobility

• Scapular Mobility (Foam Roll & Lax Smash)
• Scap Activates

The Warm-up

3 Rounds for 8:00 of:

Run

Sumo Deadlift High Pull (SDLHP)

Crossover Step-Ups

CWC

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The Strength

20:00 Every Minnute On the Minute of:

Min 1 -  Run

Min 2 - Sumo Deadlift High Pull (SDLHP) (set of 3, 2 and 1 within the min)

Min 3 - Crossover Step-Ups

*Full extension on COSUO at the top of box

Min 4 - Banded Glute Bridge

Min 5 - Toe Raises

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The Met-con

7 Rounds for time with a 10:00 Time Cap

Run

Sumo Deadlift High Pull (SDLHP)

Toes to Bar

The Finisher

Good Mornings BB

Tire Sledge