GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 8 at 75% of your 1 rep max, and build in weight for the remaining )
4 x AMRAP 3
5 Burpees
10 Toes to Bar
Max Calorie Row
Rest 1 Minute
MAx: knee or pike up
MVx: in and outs, leg lift or v-ups
GOALS + GUIDANCE: The faster you move the more cals you get! Move through the burpees at a steady, controlled pace wrapping them up in :15-:20. Do the toes to bar unbroken for as long as possible, then try to only break them once in future rounds. Then in any remaining time (around :60-:90) row your heart out for max cals! Use the rest to bring down your heart rate and attack the next round. Record total calories.