WARM-UP

1 MOBILITY ROUND

10 Cat Cows

20 Alt. Shoulder Taps

10/10 Lateral Monster Walks

10 Alt. Cossack Squats

5 Push-Up to Pike w/ Pause in Pike

Into…

2 ROUNDS

10 Alt. SL Med Ball RDL

10 Med Ball Front Squats

10 Med Ball Push Press

10 Sumo Good Morning

STRENGTH (ALL) — Build to a Moderate

Heavy 5-Rep Sumo Deadlift

Sumo Deadlift for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

8 Sumo Deadlifts (185/135)

16 Wall Balls (20/14)

(Score is Rounds + Reps)

KG BB: (85/60)

KG WB: (9/6)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES

8 Sumo Deadlifts (135/95)

16 Wall Balls (14/10)

(Score is Rounds + Reps)

KG BB: (60/42.5)

KG WB: (6/5)

COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Slow Empty BB Jefferson Curls

8/8 Sciatic Nerve Floss

10 Slow Cat Cows

10 Alt. Scorpions

-Rest as Needed b/t Sets-