Friday 2.7.2020

*Note: If you have been with us for a while (6 months or more), and have been following along with the progression from week to week of the Sumo Deadlift, consider testing yourself by establishing a 3-RM in Part A of today's "Performance" workout. Conversely, if you generally follow "Performance," but don't feel up to lifting very heavy today, do Part A of "Fitness."

"FITNESS"

A. Three sets of:Deadlift x 6-8 reps @ 2011Rest 45 secondsDumbbell Bench Press x 8-10 reps @ 2011Rest 45 secondsAlternating Lateral Lunge x 10-12 reps @ 2011Rest 45 secondsHollow Hold x 30-40 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 10 minutes of:5 Strict Pull-ups25-ft Single Arm DB Overhead Walking Lunge10 Burpees25-ft Single Arm DB Overhead Walking Lunge

"PERFORMANCE"

A. Take 15 minutes to build to today's 3-RM Sumo Deadlift*Pause on the floor and reset between each rep. Only build as heavy as you can without losing proper postitions and mechanics.B. Complete as many rounds and reps as possible in 10 minutes of:10/7 Chest-to-Bar Pull-ups25-ft Single Arm DB Overhead Walking Lunge (50/35 lb)10 Burpees25-ft Single Arm DB Overhead Walking Lunge (50/35 lb)

"AEROBIC CAPACITY"

300 Meter Row @80-90% aerobic paceRest walk 60 secondsx 12-15 rounds