A) Sumo Deadlifts
6 x 3 @ 80%
B) Superset of...
3 x 10 (each leg) DB Bench Step Ups
100ft Prowler Push
HAP for each exercise
C) Conditioning:
3 Rounds for Time:
- 25 Wall Balls
- 20 K-bell Clean & Jerks (53/35)
- WOD BREAKDOWN -
A) Butt down, chest up, back tight. Be excellent.
B) Hold the DBs of your choice like your doing farmers carries, and do 20 total reps. (10 per leg)as soon as you're finished with that, hit the prowler for 100ft as heavy as you can manage. 3 total sets.
C) This is a sprint. Lots of lots of intensity here. The K bells do NOT have to go to the ground for each rep. Use 1 k bell. This should feel on our legs like a fire would. Enjoy!
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