Workout – Metcon (Time)
WHO YOU GONNA CALL?
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)
TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
SCALED OPTION
For Time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Sumo Deadlift High Pull (light)
15 Wall Ball Thrusters (light)
Accessory – Warm-up (No Measure)
Standing Single Arm DB Shoulder Press 4×10
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Focus: Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Accessory – Warm-up (No Measure)
Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB
Cooldown – Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits