STRENGTH
Sumo Deadlift
Work to a heavy single
This does not have to be a 1RM
Ex. Sets: 5-3-3-2-2-1-1-1-1-1…
Beginner option:
5×5, adding weight if form permits

METCON
5 rounds not for time of:
Sled Pull Powerwalks x 50m w/ ¾ Body weight
Single Arm farmer carry x 50m (25m ea. Arm)
Rest 60s between exercises
EXTRA CREDIT
Reverse Hyper Extensions: 2 x 25 with 1/3 – ½ Back squat PR
Foam roll glutes and Hamstrings