WARMUP
1 min Bike
INTO…
AMRAP x 4 MINUTES
5/5 Single Arm DB Upright Row
5 Sumo Stance Good Mornings
5 Up-Downs over the Bar
5 Sumo Stance Squats
INTO…
1 min Bike
STRENGTH
12-10-8
Sumo Deadlift*
-Rest as Needed b/t Sets-
*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with 15-20 Banded Upright Rows.
(Score is Weight)
WORKOUT
EMOM x 16 MINUTES
MIN 1 – 600/500m Bike
MIN 2 – 15 Sumo Deadlift High Pull (95/65)
MIN 3 – Max Burpees Over The Bar
MIN 4 – Rest
(Score is Lowest Set of Burpees)
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