Warm-up outside 2x – 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 8 )
60% or 1 rm alternate with banded 1 legged rows 8 ps
1. Metcon (Time) Pick one
- 4 RFT: 5 Front Squats (105/75) 10 weighted Burpee box jumps
- 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