A Wednesday in July


Sumo Deadlift (3x5 no tempo)

-Dead stop reps -Build up to a heavy set of 5 for the day -Spiderman lunge with rotation x3/side between working sets

Metcon (Weight)

EMOM 6 Sumo Deadlift 2 reps @~70% of weight used above

Metcon (Weight)

EMOM - 12 total minutes (4 rounds of each) Minute 1: 25 meter sled push (fast) Minute 2: 7 calorie airdyne (fast) Minute 3: 7 calorie row (fast) ***Attempt to complete movements as fast as able (Think sprint) ***Score is weight on sled

Extra Work

a: Single Leg Deadlift (3x8/side)

*Add knee drive with each rep

b: Durante Core (x 3 sets)


c: Banded Side Bridge Clam/Reverse Clam (3x10-15/side)



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