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WOD:

1a) 0:00 – 15:00 – Every 3:00 x 5 sets – Deadlift:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. We’re using some extra rest here as Deadlifts are the most physically demanding in this program. If these lifts aren’t tough for you it means you likely have a lot more in the tank, keep with it, and you’ll get a chance to re-test in 8 weeks.

1b) 15:00 – 21:00 – Every 1:00 x 6 sets: 10 Sumo Stance Good Morning

Start light. Build as heavy as deemed fit. Get yourself wide in a solid Sumo position.

2) 9 minute Up Ladder:

3 Toes-to-bar

3 Overhead Squats 65/45

30 Double-unders

Workout is performed 3+3+30, 6+6+30, 9+9+30, 12+12+30.

Extra Work:

3) Seated Nuetral Grip Cable Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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