Warm up: 3 rounds

2:00 row+20 glute bridges+20 bar hop overs+10 sumo

deadlifts(increasing weight each round/keep shoulders directly over the bar)

A. 3×3 Sumo Dead

each rep from dead stop and controlled back to floor

B. Class

C. 27-21-15

deadlift 225/155

no touch box jump over 24/20

D. 4 rounds

20 Ghd sit ups

10 burpee pull-ups


Sunday, October 6th, 2019 at 11:35 am / Competitive