SUmo Deadlift
Warm Up
2 Sets
300 m Row
10m Bear Crawl
3 Sets
5/5 Single leg assisted squat
5 Pike pull on rower
5 BTN Push Press
5 Pause Jerk
Strength
Sumo Deadlift
Build up to heavy 2RM
Workout
3RFT
2Km Bike/1Km Row or Ski
75 Double Unders
Front Rack Lunges**
Rd 1 – 10m
Rd 2 – 15m
Rd 3 – 20m
RX+
BB – 50/40
RX
BB – 42.5/30
SC
BB – 30/25
Fit
BB – 20/15
Extras
Open Gym Extras
Engine Building
500 Cal on Bike
Accessory Work
8 x 4 Depth Jump + Box Jump
8 x 5 Pendley Row
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …