Warmup:

2X:

:30 Jump Rope

10 Kickers per leg

20 Calf Pedals in Down Dog

10 Cossack Squats

10 Cherry Pickers

200M jog

-then-

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Our pull movement this cycle will be the Sumo Deadlift.  With your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift.

WOD:

For Time:

200M Run

200 Double Unders

400M Run

150 Double unders

600M Run

100 Double Unders

800M Run

50 Double Unders

Video courtesy of WOD Prep.

Cardio Friday to finish off the week!  Nice little opposing numbers on running and dubs.  As one increases, the other decreases.  Even as the double under numbers drop, focus more on staying as steady as possible through the reps.  Less trip ups = getting done faster.

Scaling Options:

Run -> 250M Row for every 200M Run

Dubs -> 2X Single Unders

Cool Down:

Calf Pedals in down dog (slow and controlled) – 2 min

Spider-Man Lunge hold – 1 min per side