Wednesday – Sumo Deadlift Int + Bsq Speed EMOM + Core/Gym EMOM
A. Sumo Deadlift @ 11×1, 1 rep every 1:30 min x 5 sets – start @ challenging load – + 10-20lbs every set – tell people they could probably get close to a PR attempt
B. Back Squat @ 10×1, 2 reps @ 76% every min x 7 minutes
C. EMOM x 20 minutes:
1st – 20 sec Hollow Rocks
2nd – 2-3 Wall Walks
3rd – 2 Turkish Get Up @ high loading – alternate
4th – 30 sec Toes to Rings/Toes to Bar/Pull-Up Practice
5th – 20-30 sec Top of Ring Dip Hold
Earned, Not Given