Sumo Deadlifts + 3 RFT Quintuplet


  • Run 200m
  • 10 Depth drop squats
  • 10 Lateral drop rebounds
  • 10 Front drop rebounds
  • 10 Bent-over lateral drop rebounds


Kettlebell Sumo Deadlifts – 5 rounds of 3 reps


3 rounds for time

  • 7 KB sumo deadlifts
  • Lunge 20 ft to box
  • 7 box jumps (16)
  • Rev. lunge back to start
  • 7 prisoner squats (hands behind head)


Pizza Delivery

Set up cones approx. 50 ft. apart. Kids balance ab-mats on one hand and race from one cone to the next. Do the race three times. It’s just for fun.

Burpee Bowling

Set up 5 cones in a straight line. Kids do 3 burpees to “buy” a baseball. They roll the baseball approx. 15-20 ft. to knock over cones. Do heats of 2 or 3 kids. First to knock over the most cones wins. You might have to tweak these rules depending on how many kids you have. I did this with two kids.