Feel free to follow your own warm-up, this is just our suggested warm up for today…
WARM-UP FIRST:
- 3-5 minutes jog, row or airdyne
THEN:
3 rounds of…(Lower body emphasis)
- 5 wall squats (demo)
- 10 squats
- 20 lunges
THEN:
SUMO DEADLIFT [DEMO]
[BLOCK 1 & 2] Time = 10 minutes, or less.Â
Warm-up Sets…Done in 5 minutes (move quickly)
- Light set of 4 reps
- Heavier than previous set, 4 reps
- Heavier than previous set, 3 reps
After warm-up sets…
3 Sets of:
- Sumo Deadlift, max reps in 60 seconds followed by 90 seconds rest. 50% of 1RM
Heavy Sets:
- Sumo Deadlift, 5 sets of 1-Rep @ 90% of 1RM
Rest briefly…Â
[BLOCK 3 & 4 = Â 20 minutes]
5 rounds:
- 10 Russian kettlebell swing [DEMO]
- 15 sec sprint (airdyne, rower or run)
- Rest 3 min
[BLOCK 5 = Core, 10 min, or less]
Accumulate 5Â x 10 Toes to Bar [DEMO]