06-05-2023

Warm Up
Activation:
Banded 7s
Hip Band - 10 Reps of Each
 
Movement Prep/HR:
2:00 Cardio (1:00 easy, :30 moderate, :30 fast)
1:00 90/90 Hip Switch
10 Twisted Cross
10 Empty Barbell RDL's
10 Empty Barbell Upright Row
10 Empty Barbell Bent Over Row
-Then-
Warm Up to Deadlift Weight
Sumo Deadlift + Deadlift
3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 8.5/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 9/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 9.5/10 RPE

*3 Max Vertical Jump after each set.
Metcon
10x Sprint
-rest :90b/t sets-
 
Options:
125/100m Row
250/200m Bike Erg
125/100m Ski Erg
6/5 Cal Echo Bike
8/6 Cal Air Runner
 
TARGET SCORE
Target Time each set:sub 20 seconds
Time Cap each set: :30
Total Time Cap: 20 Minutes
 
STIMULUS and GOALS
How to Pace:SPRINT! Use the first 2 sets to establish a high-effort pace that can be maintained through all 10 rounds.
How it should Feel:GASSY and LACTIC ACID PARTY! You should feel like you’re sprintingfor your life on this one. Walk around during the rest while focusing on slowing your heart rate down.
Mini-Pump –Upper Body Posterior
4 sets @RPE 7

10 Bent Over Supinated Barbell Row 
15 Standing Tricep DB French Press
10 Seated Neutral Grip Cable Row
15 Incline Dumbbell Hammer Curls
 
 
 

 
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