Work Hard!


Sumo Deadlift (3x5)

*deloading- 50, 60, 70% *spiderman lunge with rotation x3/side between each set

Metcon (Weight)

EMOM - 10 total minutes (5 total rounds) Minute 1: Assault Bike x 7 calories (should be ~15-20 seconds of work) Minute 2: Sled push x 20 meters (Go heavy, heavy enough to be ~15-20 seconds of work) Score is weight on top of the sled

Extra Work

a: Single Leg Deadlift (3x6/side)

*Raise knee at the top of each rep

b: Durante Core (3 sets )

Hollow Rock x 10 V-up x 10 Tuck up x 10 Hollow Hold x 10

c: Banded Side Bridge Clam/Reverse Clam (3x10-15/side)

*Start movement in slight pelvic posterior tilt and lumbar spine flexion


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