Performance

Sumo DeadLift 5 x 5 @ 65-75-80-80-80%

Then 3 RFT of:

10 Man On Fire Burpee

10 KB Swings 24/16kg

Fitness

Sumo DeadLift 5 x 5 – work up to a heavy set of 5

Then 3 RFT of:

10 Burpees

10 Russian KB Swings 24/16kg

Basics