Sumo Deadlift



Increase weight ea set

The second time through the sumo deadlifts.  Again, pick a weight where the last rep of the first set was challenging.  Each set, the last rep should be a struggle to keep good form.



Every Minute On the Minute (EMOM) for 12 Min:


Odd – 100M Run

Even – .3 Mile, Assault Bike/Air Dyne*

* Use Assault Bikes first.  If there are there are more people in class than assault bikes, split class so half start with Assault Bike, half start on run.  If there are still too many people in class, use the Air Dyne bikes as well.


Scaling Options:

Run -> 125M row


Cool Down:

10 Iron Cross (slow)


10 Scorpions (slow)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s