WARM-UP

2 ROUNDS

:45 Bike *

10 Sumo Good Morning

10 Sumo Squat

1:00 Plank

into…

2 ROUNDS

:45 Bike*

5 Down Dog to Up Dog

10 Wide Stance Empty BB RDL

10 Empty BB Upright Row

10 Hollow Rocks

*Increase bike pace every round

STRENGTH (ALL) — 5-5-5-5

Sumo Deadlift

Sumo Deadlift for load:

1. 5 reps

2. 5 reps

3. 5 reps

4. 5 reps

WORKOUT (PERFORMANCE)

EVERY 2:00 × 6 SETS

20/15 Cal Bike

Max Sumo Deadlift High Pulls (95/65) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Sumo Deadlift High Pulls)

KG BB: (42.5/30)

WORKOUT (FITNESS)

EVERY 2:00 × 6 SETS

15/12 Cal Bike

Max Sumo Deadlift High Pulls (65/45) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Sumo Deadlift High Pulls)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-