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 (275/185)|(185/135) + 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)
Goal* – Move fast! We have two movements to get through in some of the EMOM minutes and we can’t let up. Try to go unbroken and be consistent with the :45 efforts each minute.