Warm up
1 minute bike
30 second sumo stance squat hold
Then
3 rounds
5/5 lateral lunges
10 kb sumo high pulls
20/20 second side plank
Strength
Sumo deadlift-Build a heavy 4
Practice handstands in between
Conditioning ABABAC
A-50 m overhead carry
50 m front rack carry
B-EMOM2
2 sumo deadlifts
C-3 minute max step ups 35s/20s
Accessory
100 banded good mornings
100 sit ups
Oly WOD
EMOM5
Pre strength
2 clean pulls ahap
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