Warmup:

1:00 jump rope

10 Bow to Bend

10 Iron Cross

10 Push up to Down Dog

1:00 Jump Rope

10 Thread the Needle

5 Back Roll to V-Sit

10 Cherry Pickers

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Second time tackling Sumo Deadlift this cycle.  With the work sets dropping to 3, aim to go heavier than the 5X5 week.  Like last time, once the legs are in place, and you have a grip on the bar, drive the hips down into position. Once you feel the most tension in the hips, begin the lift.

WOD:

For Time:

50-40-30-20-10: Double Unders

20-18-16-14-12: Dual DB Bench Press (50/35)

Video courtesy of Marcus Filly.

Keep as steady a pace on the dubs as you can and then manageable chunks on the higher rep sets of DB Bench.  Try halting a rep or two short of fatigue, take a quick breather, and then re-attack.

Scaling Options:

Dubs -> 2X Single Unders

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Calf Pedals in Down Dog x 30 per side

Leg Bleeds – 2 Min