Warm-up
Wall Sit 45 sec
Side Plank 45 sec
Good Morning x15
Suit Case Deadlift w/bar x10 each side
Sumo Deadlift Prep
Thigh
Knee
Sumo Deadlift
Metcon Prep:
Demo Movements
First round walkthrough
3.2.1.Go!
Sumo Deadlift (15-10-8-5-5-5-5-5)
*Build
**Challenge your abilities but retain movement quality.
Metcon (No Measure)
Single Leg RDL w/Row x10 each side
Lateral Step up x10
Half Squat Iso Press 30 sec
Banded Deadbugs x10 each leg
Palloff Press in hinge x10 each side
4 rounds