Warm Up:
1 set:
200-m run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
Skill Work:
5 sets for load:
3 sumo deadlifts
WOD:
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
Intermediate:
Same as Rx
Beginner:
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)
Home Workout:
3 rounds for time:
400-m run
10 left-arm DB sumo deadlift high pulls (35/50 lb)
10 right-arm DB sumo deadlift high pulls
Movement scaling options:
Run: Distance, bike, ski or row
Sumo Deadlift High Pull: Reps, load, hang high pull (pulling limitation), sumo deadlift (upper body limitation)
Cool down:
2 sets:
:30 figure-4 stretch/side
:30 seated straddle stretch/side