Workout of the day

The workout of the day consists of:

4 rounds for time: 10 Sumo Deadlifts @ 78lb (35kg) 10 Push Presses @ 78lb (35kg) 20 Back Squats @ 78lb (35kg)

Scaling

Beginner: 4 rounds for time of: 10 Sumo Deadlifts @ 35lb (16kg) 10 Push Presses @ 35lb (16kg) 20 Air Squats

Intermediate: 4 rounds for time of: 10 Sumo Deadlifts @ 55lb (25kg) 10 Push Presses @ 55lb (25kg) 20 Back Squats @ 55lb (25kg)

RX: As prescribed

Note: Adjust the weights to athlete’s capabilities, and focus on form over speed.

No equipment

For those without equipment: 4 rounds for time of: 10 Broad Jumps instead of Sumo Deadlifts 10 Pike Push-Ups instead of Push Presses 20 Air Squats instead of Back Squats

Warmup

3 rounds of: 200-meter light jog 10 Air Squats 10 Good Mornings (with a PVC pipe or broomstick) 5 Inchworms with Push-Up 30 seconds of Dynamic Pigeon Stretch per leg

Cooldown

2 rounds of: 1 minute of Pigeon Pose per leg 1 minute of Butterfly Stretch 1 minute of Child’s Pose 1 minute of Foam Rolling for quads, glutes, and back