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Part 1:
2 Sets of 5 SUMO Deadlifts - Same weight for both sets
THEN, make a 20-30# jump(if possible, case by case)and complete:
3 Sets of 3 SUMO Deadlifts - Same weight for all sets
Part 2
Every Minute on the Minute for 10 Minutes:
Min 1: 12 Lateral Goblet Step Up, Right
Min 2: 12 Lateral Goblet Step Up, Left Rest
3 Minutes Before Part 3
Part 3
Every Minute on the Minute for 10 Minutes:
Min 1: 10 Banded Elbow Plank Leg Lift - Per Leg
Min 2: 10 V-Up + Slow Lower
6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)