Last 4 x 4 🙂

Performance

Sumo DeadLift 4 x 4 – 4 sets at 80%

Then 3 RFT of:

12 Power Cleans 60/40kg

12 Bar Facing Burpees

12 TTB

400m Run

Fitness

Sumo DeadLift 4 x 4 – build up to a heavy set of 4.

Then 3 RFT of:

12 HPC DB’s 15/10kg

12 Burpees

12 Sit Ups

200m Run

Mobility Monday

You have seen this before but it is worth a repost!

The Superhero Complex: Stretch & Activate Easily for Squats

Generally the spiderman lunge is held for 20-30 seconds per leg, immediately followed by a superman hold for 5-10 seconds.