Warmup:

2 Sets:

10 Cal Row

5 KB Sumo Deadlifts

5 KB High Pulls

3 KB Sumo Deadlift High Pulls

Then…

10 Cherry pickers

10 Sumo Squat2Stands

S/S/S:

Tabata body roll out:

Spend 20 seconds per body part foam rolling.  Take 10-sec break between body parts.

Just getting a little recovery time in to get our bodies prepped for what’s coming up.

WOD:

15 Min AMRAP:

2 Cal Row

2 KB Sumo Deadlift High Pull (70/55)

4 Cal Row

4 KB Sumo Deadlift High Pull

 

etc.. Add 2 reps/cals per round on both movements

Video courtesy of WODStar.  Demo of the Kettlebell Sumo Deadlift High Pull.

This ascending ladder AMRAP will get spicy pretty quick.  Feel free to move fast through the rows, but make sure if you speed through the SDHPs, you don’t lose position in the movement.  Don’t want to see any rounded backs.  On the row, aim to knock out one calorie every one to two strokes.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

 

T-Spine rotation w/reach – 10 rotations per side

Video courtesy of John Rusin