5.11.17

Warm-Up:
3x
HAM Hip Mobility Drill
10 KB Sumo Deadlift with feet against wall

LIFT

  1. Squat: warm up from empty bar to your working weight
  2. Put on a belt.  One all out set at your working weight.
  3. Take 20% off the bar.  Do one more all out set.  

GRIND (either directly after lifting or later in day)

  1. 20-15-10 (5 Minute Time Limit)
    Sumo Deadlift @ about 50-60% of your working weight for deadlift
    Ankles-to-bar
    -REST 2 MINUTES WHEN DONE-
  2. Option A:
    Prowler/Sled: 10 Minutes EMOM
    50 yard push (or pull for sled) loaded at bodyweight
    Option B: 
    1.5 Mile run- 10 minute limit
  3. If you fail any time limits, 
    100 Burpees
Posted on May 7, 2017 .