WARM-UP
AMRAP X 5:00 MINUTES
5 INCHWORM WALK-OUTS + PUSH-UP
10 BANDED GOOD MORNINGS
16 COSACK SQUATS
INTO…
3-5 MINUTES OF POINTS OF PERFORMANCE FOR THE SUMO DEADLIFT
WORKOUT PREP
EMOM X 8 MINUTES
MIN 1 - 10/8 CAL ROW
MIN 2 - 10 WALL BALLS + 10 AIR SQUATS
MIN 3 - 8 BOX JUMP OVERS (24/20)
MIN 4 - 5 SUMO DEADLIFTS
WORKOUT
FOR TIME*
180/140 CAL ROW
150 WALL BALLS (20/14)(14/10)
120 BOX JUMPS (24/20)
80 AIR SQUATS
40 SUMO DEADLIFTS (225/175)(185/135)
*P1 WORKS WHILE P2 RESTS. SPLIT WORK UP AS NEEDED. START AT ANY MOVEMENT AND COMPLETE THE REST OF THE MOVEMENTS IN ANY ORDER THAT YOU CHOOSE. MUST COMPLETE THE ALLOTTED AMOUNT OF REPS BEFORE MOVING TO THE NEXT MOVEMENT OF CHOICE.
