Sunday, 4/5

Warm-Up
3 Rounds of
18 Jumping Jacks
12 Band Good Mornings
6 Spider Lunge w/ reach up on both Sides
3-2-1 Band X-Walk

then,

1 Minute Single Leg Flexion w/ ER each side

Strength – Back Squat (25 min)
– – Prep – –
1 x 10 w/ bar, 5, 5, 5

– – Work – –
10, 10, 10*
* work sets should be at a weight that is moderate but not challenging

Met-Con
– – Prep – –
10 Minutes to work up to moderate Sumo DeadlIft

– – Work – –
EMOM for 20min (5 Rounds each) of
A) 5 Sumo Deadlifts (~40-50% Traditional DL 1 RM)
B) 10 OH Plate Sit-ups
C) 10 Heavy Russian KB Swings
D) 10 V-Ups

Mobility
Spinal Twist series- 1 minute in each position:
Right ankle over left knee, lower to left side
Right ankle over left knee, lower to right side
Left ankle over right knee, lower to right side
Left ankle over right knee, lower to left side