WOD:

1) 21 minute EMOTM:

1 – 3 Sumo Deadlifts

2 – 5 Broad Jumps

3 – 10 Bent Over Dumbbell Rows

Warm-up as needed. Start at a moderate load and build as deemed fit for the Deadlift. For Dumbbell Rows pick a weight you can maintain for all 7 sets. Broad Jumps focus on landing softly so you don’t wake up with super sore shins.

2) 10 minute AMRAP:

20 Box Jumps 24/20

15 Abmat Sit-ups

10 Push-ups

Extra Work:

3) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning not loading. Perform all reps on 1 side before switching to the other.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE