STRENGTH: SUMO DEADLIFT
Deadlift
75% of 1 Rep Max No PR Recorded
80% of 1 Rep Max No PR Recorded
Every 3:00 x 5 Sets:
5 Sumo Deadlifts
All sets at the same load. Target 75-80% of 1RM Deadlift.
“EXTRA TIME”
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Score = Completed Rounds (4 total)
Gorilla Rows: 2 x 53/35lb
Sandbag Carry: 150/100lb
Dual Kettlebell Front Rack Carry: 2 x 53/35lb
