General Warm-Up
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles

Skill and Build Up
Sumo Deadlift High Pull Progression (A) (~4:00)
*With an empty barbell
5 Sumo deadlifts
5 Sumo deadlift shrug slow
5 Sumo deadlift shrug fast
5-10 Sumo deadlift high pulls

Wall Ball Progression (A) (~3:00)
*With a medicine ball:

5 Wall ball front squat
5 Wall ball push press
5 Wall ball

Build Up and Primer
100m Run
5 Sumo deadlift high pulls
5 Wall ball shots
*Perform at a moderately hard pace

Metcon (Time)
For time
10 Rounds
200m Run
15 Sumo deadlift high pulls (75lbs/55lbs)
15 Wall ball shots (20lbs/14lbs to a 10’/9′ target)

This is a relatively long-duration workout, although some may be able to complete it in less than 20:00 if they are really pushing the pace. The load on the high pulls is light and should allow for all rounds to be completed unbroken or with one quick rest break. A great goal is to strive for all athletes is under 30:00.


Movement Modifications
*Reduce distance if each run will take longer then 1:45.

Sumo Deadlift High Pull
*Reduce weight if the athlete will need more then 2 sets.

Wall Ball Shots
*Reduce weight to allow for nearly all rounds to be completed unbroken.

Dumbbells or Kettlebell
10 Rounds
200m Run
15 Double dumbbell sumo deadlift high pull or kettlebell sumo deadlift high pull
15 Dumbbell thrusters or goblet thrusters

If using 2 dumbbells, reduce the reps to 10 or lower, if using a single kettlebell the reps can likely stay at 15. A loaded backpack can also be used for the sumo deadlift high pulls and thrusters.

Bodyweight Only
10 Rounds
200m Run
15 Plank walk ups
15 Jumping air squats

Cool Down / Mobility
3 Rounds NOT for time
0:20/0:20 Star plank
0:45 T-spine roll or quad roll

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