15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
5 Sumo Deadlift, reset feet and hands then 5 traditional deadlifts
5 Sumo Deadlifts + 5 Deadlifts @ 7.5/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 7.5/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 8/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 8/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 8/10 RPE
*5 Max Vertical Jump after each set.
2 Sets
1:00 Row (moderate)
:30 Plank
25ft Sled Push (empty)
25ft Dumbbell Farmer Carry (light)
25ft Sandbag Carry (light)
-Then-
Build to Sled Push and Sandbag weight.
1 set (at workout pace):
25ft Sled Push (at workout weight)
25ft Dumbbell Farmer Carry (at workout weight)
25ft Sandbag Carry (at workout weight)
4 Sets:
50ft Front Rack Walking Lunge (95/65) – Sled Push 100′ (2×45/1×45)
-sprint back to start-
100ft Dumbbell Farmer Carry (2×70/50)
-sprint back to start-
100ft Sandbag Carry (150/100) (OR 100ft Double DB Front Rack Carry (2×70/50))
-sprint back to start-
-rest 2 minutes b/t sets-
3:30 Time Cap each Set
2:00 Rest
2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
** Today is Sumo Deadlift + Deadlift w/ 5 MAX VerticalJumps (How High Can you GO) immediately following!