A Wednesday in July

Strength 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) https://www.youtube.com/watch?v=xlHyy7LM4fM&feature=youtu.be c: Banded Side Bridge Clam/Reverse Clam (3x10-15/side) https://www.youtube.com/watch?v=W7-iDFEoiBc&feature=youtu.be #workoutoftheday