FRIDAY 9-22- 17

WARM UP

3ROUNDS
200 m run
15 hip Bridge raise
10 Ring Rows
25 m Compromised Lunge w/ leg lift
25 m Stripper stretch
20 Dynamic Lateral Lunge

strength
Sumo Deadlifts
Work up to a heavy set of 5 Reps!
Drop weight and hit one set of Max Reps (No more than 15) (Re-set at the bottom of each rep)
*If you go heavy enough and hard enough on the max reps, this should be plenty of work. it really takes a lot of leg and hip strength and its a bit different than conventional Deadlift.

* for the workout if shoulders are bothersome scale back SDHP FOR just Sumo Deadlift

WOD FOR TOTAL TIME
3 Rounds
5 Hspu                                                                        10 SDHP 55/75

RIGHT INTO
3 Rounds

10 DB front rack Lunges35/50
200 m sprint

CORE POST WOD
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions
*scale with Sit ups and Superman

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