Our Birthday boy doing his bumps, wearing a
too too
and tiara doing a
legless rope climb…… Ralph you could have done a sled
pull and none of this would have happened … HA!
Warm-up
– High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle
Mobility
Deadlift warm-up + Glute Activation
Strength
Sumo Deadlift (5 x 8reps )
60% 70% of 1 rm alternate with SL SA Banded pull backs 8 ps
1. Metcon (Time) Pick one
- 4 RFT: 5 Front Squats (105/75) 10 weighted Burpee box jumps, smaller box
- 30 sec hold hollow rock
2. Metcon (Time)
- 4 RFT: 5 Squat Cleans (155, 105) 10 Burpee step ups (24, 20)
- SCALED VERSION
1. Metcon (Time) Pick one
- 4 RFT: 5 Front Squats MW 10 Burpee box jumps MH
- 30 sec hold hollow rock
2. Metcon (Time)
- 4 RFT: 5 Squat Cleans MW 10 Burpee step ups MH
- 30 sec hold hollow rock