Work Hard!

Strength 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

https://www.youtube.com/watch?v=W7-iDFEoiBc&feature=youtu.be #workoutoftheday