Extended warmup

Every minute on the minute for 12:00

1st min: 5 tempo sumo deadlifts (30X1), building in weight

2nd min: double under or triple under practice

3rd min: rest

Workout of the Day

Every minute on the minute for 16:00

1st min: 5 sumo DL’s (#275/#185) then 50 double unders

2nd min: :45 max abmat situps

3rd min: 15 down ups then 5 sumo DL’s

4th min: :45 hollow hold

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