Workout 20 - SDLHP, TTB, Bike

3 Rounds

10 Sumo Deadlift High Pulls

15 Toes to Bar

20 Cal Bike

General Warm Up

3-5min of Cardio of Choice, then…

3 Rounds

10 PVC Deadlifts

5 PVC Thrusters

5 V-Ups

5 Arch Ups

5 Burpees

Specific Warm Up

• Practice your sumo deadlift high pulls with a PVC pipe for at least 3 sets of 5. This is a beautiful, but often overlooked movement. Practice makes perfect!
  

• Progress through the Toes to Bar variations until you find the version that’s right for you today.
  

• If you’re able to use a bike (or cardio piece) be sure to do a couple of :10 sprints on it before the clock starts!

Workout

3 Rounds

10 Sumo Deadlift High Pulls

15 Toes to Bar

20 Calorie Bike*

*If you don’t have an air bike:

• 20 Cals on Rower or Ski Erg

• 500m on C2 Bike

• 200m Run

• 20 Burpees

• 75 Double Unders / 100 Single Unders

• 50 Jumping Jacks

Accessory Work

Strict Press: 3 sets of 8 - 12

Cool Down

Hold the following stretches for 1-2min each:

• Child’s Pose

• Ab Stretch