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
#workoutoftheday
