"Sumo"

sumo deadlift.jpg

Warm Up (EMOM For 12 Minutes):

  • Row (45 sec)
  • Burpees (30 sec)
  • Hollow Body Hold (20 sec)

Then...

3 Rounds (NFT):

  • 10 KB Sumo Deadlift (53/35)
  • 5 Strict Pull Ups
  • Deadbug (40 sec)

Strength (5 x 5):

  • Sumo Deadlift
    * Work up to a heavy set of 5 and do 5 sets at that weight *
    * If you know your 1RM, it will be 80-85% of that *

Met-Con (5-15):

  • KB Swing (53/35)
  • Russian Twist w/ Med Ball (20/14)
    * Over & Back is 1 on Russian Twist *
    * Do 5 KB Swings & 5 R-Twist, Then 6 & 6, and so on until 15 & 15 *

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Cobra
  • Foam Roll