Warm-up
30 Alt. Sumo stance toe touch
30 seconds/side Suitcase carry/hold
20 Banded good mornings
30 seconds/side Overhead carry/hold
Strength
Every 2 minutes x6 sets (Build for 2-3 sets then hold):
4-6 Deadstop deadlifts
Into…
20 Low bear taps
20 Hip and leg raises
Rest as needed
WOD
3 minutes on, 1 minute off x 4 sets:
1. 8 Sumo-deadlift high-pull, 4x (KB Facing burpee with 4x touch at the top of the push-up)
2. 2/side Turkish get-ups, 4/side single-arm overhead/front squat
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
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