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D.M. Coach Cara for details. [email protected]

Next Foundations, Starts November 1st & 15th

Sumo Deadlift

– Building in sets of 4s
– Take 6-8 sets, 12 minutes, building to heavy for the day

3 Rounds: Perform 1 set ever 2.5 minutes; (8 minutes)

Bent Over Row X 10-12 reps
– Pause at the top of each rep briefly
– Overhand clean grip
Tall Box Jumps X 10 reps
– Jump up for height, step down, repeat
– Aiming for power and height not speed
– Building to a sub max height

For time: (9 minute cap)

1 Minute X Plank
25 X Sumo Deadlifts
50 X Double Unders
– Optimize to 100 Singles if needed
1 Minute X Plank
15 X Sumo Deadlifts
50 X Double Unders
1 Minute X Plank
10 X Sumo Deadlifts
50 X Double Unders

*Deadlift weight should be light in weight, something you can easily move in sets of 10s. Use no more than 35% of Deadlift 1rm.