Fri July 4 "Dine and Dash"

Move

1) 5 x 5 Deadlifts Building

2) 15 Min AMRAP
6 Deadlifts
3 Wall Walks
100m Run OR Farmer Carry
Rest 30 Seconds

Train

1) 5 x 5 Sumo Deadlifts Building

2) Dine and Dash

For Time (15 Min Cap)
30 Deadlifts (225/155)
15 Wall Walks
800m Run
15 Wall Walks
30 Deadlifts

Stimulus

1) Today you get an chance to try a different variation of deadlift. For a sumo deadlift, your torso will be kept close to upright and your hips will drop lower into a squat. The feet are wider than a conventional deadlift and your shoulders will start over the bar, not in front. Aim to build in sets of five to a moderate to heavy load for five.

2) This is an intense muscle taxing chipper workout with not much breathing room besides the run. Choose a barbell weight that allows you to complete the deadlifts in no more than 1:30 and a wall walk variation that allows you to complete within 3:00. The run should take around the 5:00 mark. If the wall walk rep scheme looks daunting, break up the deadlifts and wall walks into 2-3 rounds before and after the run.

Extra Credit

3 Sets:
1:00 Wall Sit March
20 Feet Elevated Dumbbell Glute Bridges