"Sumo Deads"

Warm Up (NFT):

Down & Back Up:

  • 50 Jump Rope
  • 40 Mountain Climbers on Glider
  • 30 Second Handstand/Plank Hold
  • 20 Second Hollow Body Hold
  • 10 Calorie Row

Skill (3 Rounds):

  • 5 Single Leg Glute Bridge (5/5)
  • 10 Superman with PVC

Then...

2 Rounds (10 Reps Each):

  • RDL
  • Bent Over Row
  • Front Squat
  • Press
  • Good Morning
    * Choose the right bar for you *

Strength (5RM):

  • Sumo Deadlift
    * In 5 minutes work up to a heavy set of 5 *

Met-Con (EMOM for 10 Minutes):

  • Even:  KB Swing (53/35)
  • Odd:  Farmers Carry (AHAP)

Cash Out (NFT):

  • 100 Scissors

Mobility (NFT):

  • Hamstrings
  • Groins/Adductors
  • Foam Roll