"5RM Deadlift"

Weekly Challenge: Complete your body weight in KB Swings;
Example 175 lbs = 175 Extra KB Swings
sumo-kid.jpg

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • Quick Feet
  • Bear Crawl

Then...

EMOM For 9 Minutes:

  • Minute 1:  Jump Rope
  • Minute 2:  30 Scissor Kicks
  • Minute 3:  20 Banded Pull Aparts

Strength (5RM):

  • Deadlift
    * You can do Traditional or Sumo Style *
    * Slowly build up over 5-8 sets *
    * Make sure everything feels good *

Met-Con (3 Rounds):

  • 400m Run
  • 20 Wall Balls (20/14)
  • 10 Deadlift (80% of 5RM)

Cash Out (1 Minute):

  • Max Rope Climbs
    * Scale to Seated Climbs if needed *

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Lizard Pose
  • Pigeon Pose
  • Childs Pose
  • Cobra
  • Foam Roll