2/11 Full Body [CHALLENGE WK 6/DAY 5]

[Challenge week 6/day 5] Happy Friday! 2/11 Training Day Overview: Warm up: Foam roll, 10-15 mins on bike. Instruction: This full body day is broken into two parts. First you will complete 5 sets of 4-6 sumo deadlifts, resting 90 seconds in between each set. The goal will be to add weight each set until you are able to hit a heavy 4 reps [the bottom of the rep range]. Once you have completed your 4 sets of sumo deadlifts, move on to the giant set for the day. Set your timer for 40 minutes and complete the giant set below in an AMRAP fashion. This means you will get through as many rounds as possible of the giant set below, within the 40 minute time frame. Rest as needed (but minimally) within this time. Reps/time for each movement written in below. Use the modifications as needed. *Finish the workout with the burnout challenge. First: 1. Sumo Deadlifts: 5S/4-6R [1-2 warm up sets] ** resting 90 seconds between sets Then: Giant Set: 40 Minute AMRAP: 2. Bodyweight Duck Walk 1 min 3. Barbell Kneeling Step Ups10R 4. Seal Walk Plate Drag 1 min 5. Barbell Push Up to Pendlay 10R 6. Long Jump Burpees 1 min 7. Barbell Kneeling Push Press 10R 8. Burnout Challenge: Dead Hang: 1S/Failure [check back at your time from week 4 for your number to beat.]