WOD: Monday 210816

Happy belated birthday Megan!

Whiteboard Brief

- Strength: All Strength work today as we move through a Band Sumo Deadlift, Front Rack Reverse Lunges, Glute Bridges, and some big sets of T2B. In the Sumo Deadlift, focus on screwing your feet into the floor to engage the glutes, make sure that the knee tracks with the big toe and the arch of the foot stays elevated. Pull your shoulders away from your ears to engage the lats and lock the back into place.

Sumo Deadlift against a band

1RM in 8 sets. Rest 3:00
- Goal: 5# PR
- L1: 6 x 4, 2 Warm-up sets.

• Sumo Deadlift against a band

Front Rack Reverse Lunges

4 x 6-8 each. Rest 90s.
- Take 2 sets to build to work weight
- L1: DB Split Squats

• Front Rack Reverse Lunge

Barbell Glute Bridge

3 x 12-15. Rest 60s.
- Take 1 sets to build to work weight

• Barbell Glute Bridge

T2B

2 x max reps. Rest 2:00
- denote totals
L2: Hanging Straight Leg Raises
L1: Weighted V-ups

• T2B

• Hanging Straight Leg Raise

• Weighted V-ups