Part 1
Sumo Deadlift
5-5-3-3-3

Lifting heavy today! We have a descending rep scheme which means we want to see weight increase on the barbell from the set of 5 to the set of 3. Some will prefer this movement pattern and find themselves able to lift more weight than they might typically with a traditional deadlift. Regardless we want you to be challenged but to also avoid failure and keep each work set productive. Take one lift every 3-minutes.

Part 2
Every 3 mins for 12 mins do:
10 Chest Supported Dumbbell Rows, pick load
10 Goblet Squats, pick load
10 Pike Compressions

Accessory lifts will be working a variety of different lifts that are to be done on the 3-minute. For each movement, you should be using the most amount of weight you can for an unbroken set. Steadily move from one exercise to the next and ideally have some rest before heading into the next round. The chest-supported dumbbell row is intended to work the upper back and lats. The goblet squat is intended to be heavy and done at the heaviest weight you can handle. The pike compression is usually a challenging movement but you can make this harder by bringing your feet up and over an object.

Midline Work
8 rounds for quality of:
Double Kettlebell Front Rack Hold, pick load
:20sec work/:10sec rest

We are finishing today off with some midline accessory. You will work for :20sec and rest for :10sec. Focus on keeping your rib cage down and avoiding overextension through the midline.