Warm Up:
AMRAP 3:
10 jumping jacks
10 air squats
10 good mornings
Specific Warm-Up:
2 sets:
:20 single-leg squats or scaling option
– Rest :10
:20 sumo deadlift high pulls (workout weight)
– Rest :10
WOD:
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls (75/115 lb)
Intermediate:
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls (65/95 lb)
Beginner:
4 rounds for time:
30 reverse lunges
15 sumo deadlift high pulls (55/75 lb)
Movement scaling options:
Single leg squats: Foot-behind-leg single-leg squats, rig/ring-supported single-leg squats, reverse lunges
Sumo deadlift high pulls: Load, sumo deadlifts, single-arm DB sumo deadlift high pulls
Partner option:
8 rounds for time:
20 single-leg squats
10 sumo deadlift high pulls (75/115 lb)
– Partner A completes an entire round and then Partner B completes an entire round. Each athlete will complete 4 rounds.
Post-Workout Skill Work:
3 sets for load:
10 single-leg DB deadlifts/leg
1:00 plank (push-up position)