To kick things off today, we will have tempo Sumo Deadlifts. This will be 5 sets of 5 reps at a moderate to heavy weight. The Sumo position is a wide stance with a narrow grip. This position tends to be an easier pulling position for many people as it provides for a better back position. It also translates well to real life, functional lifting. Think picking heavy rocks off the ground or bags of pet food.

For the workout today, we have an Open throwback. This scaling is meant to be something that you can continue moving on. If there was a movement that was going to get most people, it is the pushups as it is a high volume today. The goal should be 8-10 rounds today. High level athletes (Games level) will be at 13+ rounds.


5×5 (30X1) Sumo Deadlift @Moderate-Heavy

-Rest as Needed b/t Sets-


“OPEN 11.2”


9 Deadlift (155/105)|(135/95) 12 H-R Push-ups 15 Box Jumps (24/20)