Sumo Deadlift- 6X3@70% or 5X8@RPE7.
*16 min cap.
Start on any circuit:
C1: 3 sets. Rest 1 min after set.
20X- Deficit KB Sumo Squat (70/55)
10X- BB Stiff Leg Deadlift (95/65)
C2: 3 sets. Rest 1 min after set.
20X- MB Glute Bridge
10X- DB Front Squat (55/35’s)
C3: 3 Rounds. No rest.
10X- Dragonfly
30 sec- Weighted Superman (15/10)
20 cal- Bike or Row