Warm up
5 rounds
5 walk outs
10 total lunges
20 shoulder taps
20 dead bugs

Goat work

Minute 1
30 seconds sumo deadlift high pull (left)
Minute 2
30 seconds sumo deadlift high pull (right)
Minute 3
45 seconds bent over row (one db held with 2 hands)
Minute 4
30 seconds air squats

Today you are using your “heavy” db

The goal is to try to move during all work time with little to no rest.

On the SDHP (sumo deadlift high pull) the hips drive the weight up abs your shoulder and arm finish. If doing the high pull is not possible with your weight for whatever reason scale to sumo deadlifts.

On bent over rows make sure to keep the low back flat and the chest up high, no hitching!

Squats will be the hardest to not cheat. Make sure you achieve full depth, use a mirror or squat to a surface every time. At the top of the squat push your hips forward by squeezing your butt and chest up so you are standing tall and not leaving your shoulders forward over your hips!

Track your reps!

Mental fitness

Spend 10-15 minutes on one
Belly breathing lying on back
Journal prompt: the coolest vacation I ever went on was…

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