3×10 Single Leg KB RDL (5/leg)
then
9-6-3
Bar Facing Burpee
KB Sumo Deadlift High Pull

Do a few warm up sets of Sumo Deadlifts Then

Sumo Deadlift
2×15

Reset your hips low to your starting point on each subsequent rep to ensure they are getting leg drive out of each rep. Additional notes: First set is a lighter warm up set, second is AHAP. If possible, shoot for the second set of 15 to be heavier the second set of 20 from last week

On a 14 Minute Clock amrap of
Beach Season
20 Banded Tricep Extensions (pump focus)
10 DB Curl and Press
20 Alternating Leg V-Ups

Feel: Muscular Overload, CHASE THE PUMP
Pacing: Casual/Forever
Target Score: Huge Arms
Firebreather Score: Huge(r) Arm
Scaling DB Weight: Choose a weight that allows you to stay moving steadily the entire time and “chase the pump”. Curl and press is performed with both arms simultaneously

AMRAP 15 Minutes
In a Team of 4, rotating full rounds
Sprint 50m
Heavy med ball run 50m 150/100lbs
Sprint 50m Cones are set up 50m apart. Perform 25m out and back.