MOBILITY&WARM UP
3 Rounds
400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
Warmup Set 1
5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats
Build to Workout Weight
Warmup Set 2
3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat
CONDITIONING
“SHIPWRECKED “
For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat
