Wednesday June 23rd

3×10 Single Leg KB RDL (5/leg)
Bar Facing Burpee
KB Sumo Deadlift High Pull

Do a few warm up sets of Sumo Deadlifts Then

Sumo Deadlift

Reset your hips low to your starting point on each subsequent rep to ensure they are getting leg drive out of each rep. Additional notes: First set is a lighter warm up set, second is AHAP. If possible, shoot for the second set of 15 to be heavier the second set of 20 from last week

On a 14 Minute Clock amrap of
Beach Season
20 Banded Tricep Extensions (pump focus)
10 DB Curl and Press
20 Alternating Leg V-Ups

Feel: Muscular Overload, CHASE THE PUMP
Pacing: Casual/Forever
Target Score: Huge Arms
Firebreather Score: Huge(r) Arm
Scaling DB Weight: Choose a weight that allows you to stay moving steadily the entire time and “chase the pump”. Curl and press is performed with both arms simultaneously

AMRAP 15 Minutes
In a Team of 4, rotating full rounds
Sprint 50m
Heavy med ball run 50m 150/100lbs
Sprint 50m Cones are set up 50m apart. Perform 25m out and back.