Don’t forget!  Yoga class Thursday at 0700 and 1400 at Bldg 700 (Community Commons).  Go get flexible!!!! Click on the above pic to go to the sign up page.

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

Bicep stretch on rig :30 per

10 Empty Bar good mornings

10 Sumo RDLs

5 Empty bar Sumo Deadlifts

5 Sumo Deadlift High Pulls

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of The Barbell Brigade.

Third time hitting our Sumo Deadlifts this cycle. We go back to 5 working sets, but reps drop to 3, so aim to make each set heavier than the %x% or 3X5 week.

WOD:

4 Rounds:

20/16 Cal Row

100’ Dual KB Farmer Walk (70/55)

Video courtesy of Train FTW.

Try to relax the arms as much as you can in the row so your grip is not shot when you start your farmer carry.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Forearm barbell mash – 1 Min per side