Build Up:
2-3 sets:
6 sumo deadlift high pulls
6 push presses
– Build to workout weight.
WOD:
21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal Echo bike
Intended Stimulus: 11-15 Minutes
Intermediate:
21-15-9-21 reps for time:
Sumo deadlift high pulls (55/75lb)
Push presses (55/75 lb)
Cal Echo bike (15-12-9-15 calories)
Beginner:
15-10-5-15 reps for time:
Sumo deadlift high pulls (35/45 lb)
Push presses (35/45 lb)
Cal Echo bike
Home Workout:
21-15-9-21 reps for time:
Dumbbell sumo deadlift high pulls (20/35 lb)
Dumbbell push presses (20/35 lb)
Shuttle runs
– 1 shuttle run is 25 ft out and back.
Movement scaling options:
Sumo deadlift high pulls: Load, reps, dumbbell or kettlebell options
Push presses: Load, reps, dumbbell or kettlebell options
Bike: Calories, row or ski
Cool down :
1 round:
:30 side plank/side
1:00 foam roll upper back
:30 side plank/side
1:00 foam roll lats/side
:30 side plank/side