Tempo Sumo-Deadlifts E3MOM
5 Sets x 3-5 Reps
**1 second Explode up – 2 seconds Hold/Isometric Squeeze – 3 seconds Down**
Continuously Running Clock for Reps:
0:00-2:00 200m Run/Row to Max Reps Kettlebell Swings
2:00-3:00 – REST
3:00-5:00 200m Row/Run to Max Reps 1Arm/1Leg Kettlebell Deadlifts *switch arms/legs as needed
5:00-6:00 – REST
6:00-8:00 200m Run/Row to Max Reps 1 Arm Kettlebell Shoulder to Overhead *switch arms as needed
8:00-9:00 – REST
9:00-11:00 200m Row/Run to Max Reps Sumo Deadlifts
11:00-12:00 – REST
12:00-14:00 200m Run/Row to Max Reps 1 Arm Kettlebell Shoulder to Overhead
14:00-15:00 – REST
15:00-17:00 200mRun/Row to Max Reps 1Arm/1Leg Kettlebell Deadlifs
17:00-18:00 – REST
18:00-20:00 200m Run/Row Kettlebell Swings
Barbell Load = 255/175 RX+305/205 MRX205/135
Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs
