Warm Up
5 Good Mornings
5 Sumo Good mornings
5 squat calve raises
5 Spine Rotations
5 Sumo Squats
Strength- Sumo Deadlifts
Every 2:00 X 5
-10 sumo deadlifts
-8 Banded Skaters
3 Rounds
10 Lateral Sumo DL Right
10 Laters Sumo DL Left
20 DB Lying Tricep Pulses
20 DB 1 Press + 1 Leg Raise
Rest 1:30
Running Sprints
Emom x 10
Run 50m AFAP (as fast as possible)
ABS:
4 Rounds
:25 sec plank hold (elbows)
:20 sec Mt climbers (hands)
:15 sec shoulder taps
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente