231204

Good evening Root Down…

I hope each of you had great weekends.

REMINDER: Fees for December are due this week. Thank you all for being part of the Root Down community!

231204

Warmup

- PVC Sumo Deadlift High Pull

- Wide Stance floor touch (1:00)

- 10 AbMat Situps

- Lunge Stretch (1:00 ea side)

Strength

Sumo Deadlift

1-1-1-1-1*

*Try to make last attempt 105% current 1RM (estimate if unknown)

MetCon

For Time

27-21-15-9-15-21-29

- Sumo Deadlift High Pulls (44/35)

- AbMat Situps

- Double Unders/Single Unders x 2

Score will be heaviest Sumo set and total time in MetCon. See you tomorrow. DOWORK!

Mobility

- Banded Hip/Hamstring Distraction

- Cobra Stretch

- Accumulate 1:00 Bar Hang