Sumo Deadlift (build to a heavy set of 3 )

*Work up to a heavy set of 3 which represents about an 9/10 intensity * Perform another 3 x 1 @95% of the weight just used on your heaviest set --Elevate the weight 3-5 inches off the floor (1 plateish) *Focus on fast reps with perfect technique *Prayer Twist between sets x 3 / side

Metcon (AMRAP - Rounds and Reps)

As many rounds as possible in 26 minutes of: 8 deadlifts (conventional) @ 40-50% of load used during deadlifts 10 burpees over bar 12 calories assault bike 40 double unders

Extra Work

a: Walking Single Leg Deadlift (3 x 8 /side)

b: V-up (3x10-15)

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

Start movement in slight pelvic posterior tilt and lumbar spine flexion


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