WOD – Mon, Sep 8

WARM UP
Sumo Deadlift Warm Up (Checkmark)

3 Rounds

10 Banded Face Pulls

10 Banded Lat Pull Down

10 PVC Deadbugs

10 PVC Sumo Good Mornings

10 PVC Sumo Squats

Sumo Deadlift (GOALS + GUIDANCE: Complete the first set of sumos 85% and build for the next two sets. Record your final weight)

STRENGTH
Bodybuilding 2.0 (Checkmark)

3 Rounds

10 Cossack Squats

10 Seated DB Hammer Curls

10 Dips

*build in weight

GOALS + GUIDANCE: For the cossack squats, hold 1 dumbbell in the rack position and lunge as low as possible from side to side, completing 10 total reps. For the hammer curls, find a bench or box (to prevent leaning backwards) and with palms facing each other, complete 10 hammer curls. Then for the dips, do them on a bench, box or rings and add weight each round if possible.