A. Sumo deadlift : 2 x 20 @50%, 3 x 5 heavy
A2. Superset heavy sets with banded squat jumps x 10
Reps
B. For Time:
750m row
100 double unders
750m row
50 ghd situps
750m row
25 db devils press 50/35’s
750m row
C1. Belly to wall Strict HSPU (5/3.5”) x -1
C2. Seated DB Arnold Strict Press 6-8 reps
C3. Banded Scap Squeezes x 15 reps
C4. Banded face pulls x 15 reps
rest 2-3 min x 4 sets
+
1. L sit holds. Accrue 2 min
2. Weighted sled side steps x 30’ x 4 each side
3. Banded quad extension x 10 reps x 3-4 sets each
4. Seated OH triceps extension 5 sets of 6-8 reps
5. 3 sets of 10 each leg single leg step up
6. Crossover symmetry