WARM-UP
3 ROUNDS
30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings
EXTENDED WARM-UP
EMOM x 12 MINUTES
MIN 1 - 5 Tempo Sumo Deadlifts (30X1 -- Building to Moderate-Heavy)
MIN 2 - :45 Double or Triple Under Practice
MIN 3 - Rest
(Score is Weight)
WORKOUT
EMOM x 16 MINUTES
MIN 1 - 5 Sumo Deadlifts (90/70) + 50 Double Unders
MIN 2 - :45 Max Sit-Ups
MIN 3 - 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 - :45 Hollow Hold
(Score is Reps)