3 sets:
15 jumping jacks
10 sit-ups, tuck-ups, or V-ups
5 wide stance inchworm + push-ups

Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.

– RX –
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.

– INTERMEDIATE –
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.

– BEGINNER –
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.

3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch

For time:
50 double-dumbbell deadlifts (35/50 lb)
50 single-arm DB sumo deadlift high pulls (35/50 lb)
– Every minute including the start, complete 7 v-ups.
– Use two DBs for the deadlifts and one DB for the sumo deadlift high pulls.

For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 hanging knee raises.