Every 1 min for 10 mins:
2 Sumo Deadlifts, 50% 1RM

Heavy day today and we have the sumo deadlift! You will be taking two sumo deadlifts on the minute for 10 minutes. Use roughly 50% of your 1RM. If you don’t have a sumo deadlift 1RM work at about a 50% effort. This should feel light. This is a great time to focus on quality position and really focusing on all key points of performance in the sumo deadlift. If you’re looking for more of a challenge add a mini band. The band tension should be light allowing you to focus on bar speed. Start each rep from a dead stop.

Then –

3 Rounds for Quality:
400m Jog
10 Double KB Swings
50′ Double KB Front Rack Carry
50″ Double KB OH Carry
Goal: Keep KB work unbroken

Keep the 400m jog just that, a jog. Choose a weight on the KB’s that allows for the work to be done unbroken yet challenges you the last 50-75′ while maintaining quality position.

Post Work
1 min/ea. Banded Hamstring Stretch
1 min/ea. Banded Laying Leg Crossover
1 min/ea. Pigeon Stretch