07.06.2020

Warm Up
2 rounds:

250m/200m row
10 single arm high pulls/side- light DB weight
10 single arm KB deadlifts/side- moderate weight
10 PVC Cuban presses
5 sumo inchworms


Mobility:
Glutes: https://www.instagram.com/p/BmwtGtUnhn1/

10 reps of each- with green mini-band
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction
Strength Set

sumo deadlifts
5 sets of

3-5 reps building load
As you approach the barbell, assume a stance outside shoulder width and check your foot position. Your toes should be slightly angled out around 45 degrees towards the plates. Next, pull yourself down to the bar until your shins stack perpendicular to the ground when viewed from the front. Then, think “chest up” so that from a side view your shoulder should be directly in line with your wrists and the barbell.✅
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A common mistake is to position the hips too low during the initial set up. To help find the ideal starting position, do a very slow eccentric deadlift lower and where the bar hits the ground is where you should set up to start your next lift.✅

WOD
"Cement Shot"

3 RFT
24 alternating DB snatch 50/35 35/20
12 wall balls 20/14



Core Finisher
3 rounds
10 toe touches
10 straight leg sit ups
10 heel touches
30 second plank