Speed Strength

SUMO DEADLIFT AGAINST A BAND

5 x 3, every 60s.
– 3-4 warm-up sets
– SPEED reps
– target weight is 60% of 1RM
– reset on each rep NOT Touch N Go
– elevate plates as needed to ensure neutral spine

Metcon

“COOKIE DOUGH”

For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings (70/53) (or heavier if available)
Goblet Squat
– Goal: HARD effort. If you can complete this entire piece without putting down the KB you get a cookie! 🍪

Accessory Work

DOUBLE LEG BANDED HAMSTRING CURL

100 quality reps.
– sets of 15-20