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4 Course Dinner


4 Course Dinner

Sumo deadlifts are a great variation of deadlifting that puts the emphasis on hip drive and glute activation. With a shortened ROM, one should be able to pull as much if not more than a conventional stance. Torso angle is more vertical in this version which also limits lower back involvement.

Our metcon is a mashup of 4 movements that complement each other. Box jumps and kettlebell swings work the lower body while pushups and K2E work the upper body and core. Work all 20 seconds and don’t stop!


Sumo Deadlift: 5×3 at 70-90% respectively


Tabata Mashup (20sec work, 10sec rest):
Box Jumps (24/20)
RKBS (53/35)
Plyo Pushups

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