3 x 8 Sumo Deadlift....

5a36c40130ab2b0001fa56db_FullSizeRender-11-32.jpeg

Strength

A1

3 x 8 Sumo Deadlift at last weeks tough set of 8 @2020 (use the tempo!!! Each set should take 32-40 seconds Do not overload the bar. Time under tension is key here. )

30 Seconds rest

A2

F: 3 x 10 Hollow Rocks

P: 3 x 20 Hollow Rocks

S: 3 x 20 Weighted Hollow Rocks

Conditioning

3 Rounds

10 Power Clean and Jerks

75 Double Unders

F:20 Russian KB Swings + 150 Single Unders

P: 135/95

S: 165/115

Finisher

3 x 10 Zottman Curl

3 x 10 GHD Sit-up