Sunday
Warm-up
Warm-up
3:00 Cardio Choice (Run, Bike, Row, or Ski)*
MIN 1 – EZ
MIN 2 – Moderate
MIN 3 – Moderate+
MIN 1 – EZ
MIN 2 – Moderate
MIN 3 – Moderate+
Immediately Into…
3 SETS FOR QUALITY
10 Sumo Squats*
14 Alt. Deep Reverse Lunges**
10 Segmented Sumo DL High Pull***
*Option to add KB in Sets 2 & 3
**Goal is to slowly access more Range of Motion with every rep
**1 Rep = 1 Sumo DL quick pause then… 1 Strict High Pull
Workout
Metcon
4 SETS FOR QUALITY
12-15 TNG Sumo Deadlifts (Athlete Choice, Moderate)
16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)
18 KB Heel Taps*
2:00 Cardio of Choice**
12-15 TNG Sumo Deadlifts (Athlete Choice, Moderate)
16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)
18 KB Heel Taps*
2:00 Cardio of Choice**
*L+R=1 Rep.
**Option for Nasal Breathing Only.
-Rest 1:30 b/t Sets-
(No Measure)
Finisher
Metcon (Time)
FOR TIME
100 Sit-Ups
100 Sit-Ups
(Score is Time)
