WARM-UP
Banded Shoulders
-into- 3 sets:
- 30 sec Erg (easy pace)
- 5 Alternating V-ups (each side)
- 5 Sumo Deadlifts (empty bar)
- 5 High Elbows (High Hang) (empty bar)
- 5 Sumo Deadlift High Pulls (empty bar)
WORKOUT PREP
3 sets:
- 2 Sumo Deadlift High Pull (work up in weight)
- 2 Box Jump Overs (build-in height)
FIRE
For time 18-15-12-9-6-3 (15min cap):
- Sumo deadlift high pulls (45/30)
- Box Jump Overs (24/20)
WATER
EARTH
- Kettlebell Sumo deadlift high pulls
- Box Step ups
ACCESSORY
4 sets:
- 8 x Double DB Bench Press 1 and 1/2– RPE 8
- 10 x Standing Tricep Extension w/ band – RPE 7
- *Rest 1:00-1:30 b/t sets