March 23rd, 2023

FIT

STRENGTH

SUMO DEADLIFT

E:90 X 8
8 SUMO DEADLIFTS +
5-8 STRICT HSPU

WEIGHT FOR DL SHOULD BE 60-70% 1RM CONVENTIONAL DEADLIFT

WOD

ÊBRING A FRIEND DAY

EMOM X 16
:45 OF EACH MOVEMENT
1. KB SWINGS
2. BOX JUMPS
3. WALL BALLS
4. CALORIES

COOL DOWN

1:00 Butterfly Forward Fold
1:00/side Seated Hamstring Stretch
1:00 Supinated Passive Hang

ACCESSORY WORK

ENDURANCE 2
BIKE 2MILES – 70% EFFORT
REST 2:00
BIKE 1.5 MILES – 80% EFFORT
REST 1:30
BIKE 1 MILE – HARD – 90%

BURN

SWEAT

AMRAP X 10
10 BURPEE BOX JUMPS
10 KB SWINGS
10 KB BENT OVER ROWS

CORE

5 SETS
10 DEF KB DEADLIFTS (STAND ON 45 PLATES)
20 HEEL ELEVATED SQUATS (FEET TIGHT TOGETHER,
KEEP TENSION IN QUADS DO NOT HIT FULL EXTENSION AT THE TOP)

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