Monday 04/18/22


5×5  Sumo Deadlift 

– @70% 1RM

– Rest 30”-45” between sets



5 Rounds

400m Run

15 Overhead Squats 95/65


3×20 Sumo Back Squat

3x12ea Single Arm Kettlebell Front Rack Reverse Lunge 

3×15 Dual Dumbbell Single Leg RDL

3×20 Barbell Hip Thrust

4×12 Dragonflies 

2×50 Standing Hamstring Curls

Cardio: For Time

500m/400m Row

100 Alternating Lunges

500m/400m Row

80 GHD Sit-Ups

500m/400m Row

60 Russian Kettlebell Swings 53/35

500m/400m Row

40 Toes to Rings

500m/400m Row

20 Alternating Pistols

500m/400m Row

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