Sumo-Deadlift E3MOM
10 – 5 – 5 – 20
*Going for 20rep max*
20min AMRAP:
25/20 Calorie Row / Bike or 400m Run
10 Sumo-Deadlifts
2 Rope Climbs 15’ RX+ 1 legless & 1 with legs MRX 2/10’ or 1/15’
Barbell = 255/175lbs RX+315/215 MRX 185/125
Dead Development & Stretching
-15 Left Leg Left Arm One Leg Kettlebell Deadlifts
-15 Hip Extensions
-30sec Butterfly Stretch x 2
-15 Right Leg Right Arm One Leg Kettlebell Deadlifts
-15 Barbell or Banded Good Mornings
-30sec Straddle Stretch X 2
-15 Kang Squats
-30sec Chinese Splits Hold x 2
A. 275(10)-305(5)-305(5)-305(20) (pr) [only after being bullied by Kyle F]
, rr, strict knee raises)
B. 4 scaled life (
C.
225-255-275-225
4 row scaled rope climbs to strict pullups
A. 105-155-185-115 (20)
B. 3+26 scaled to 155 (row)
A] 185(10)-275(5)-315(5)-235(20)
B] 4+35 Rx Row
A. 305
B. 5 + 13 rx ( run )
That man Lupo is a stud. Keep it up big dawg!
A. 4x 8 @ 315
B. 4+12 RX+ ( ROW )
** active recovery pace
315
6+28 Rx (run)
A. 315
B. 5+ 26 rx
255 for 20
5 rx (run)
A. 265
B. 4+21 Rx
A. 195
B. 4+24 rx (row)