Warm-up:
5:00 Aerobic
2 Rounds
:30 boot strap stretch
10 banded good mornings
10 dislocates
10 leg swings each direction
Review the Sumo Deadlift
Strength/Skill:
A. 1x5 kipping swings - 5 large kips pressing down on the bar with straight arms
2x2 swings + 1 pull up
3x2 swings + pull up + back into 2 swings
1x max kipping pull ups
B. Sumo Deadlift
12:00 to find a heavy single for the day
Metcon:
“Annie”
50-40-30-20-10
Double Unders
Sit ups
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