At Firewall Workout:

Build for 15 minutes:
3 Sumo Deadlifts (Dead-stop)

For time:
27-21-15-9
Sumo Deadlift High-pulls (75,55)
Pull-ups

At Home Workout:

Rotate Through For 16 Minutes:
12 Good Mornings (Banded or with weight on back)
12 Deadbugs (with weight overhead if able)
6/leg Single Leg Staggered Hip Bridges
6/leg Single Leg RDLs

*Additional Notes: For the deadbugs, place a light weight in hands and shift them into the overhead position. Only use weight if able to keep lower back flat on the ground.

For Time:
40-30-20-10 DB Sumo Deadlift High Pulls
30-24-18-12 DB Bent Over Rows

Goal: <8:00
CAP: 12:00
STIM: Grab one head of the DB with both hands. Touch the bottom head of the DB to the ground with a tall chest keeping the feet flat and pushing the knees out. For the Bent Over Rows, it’s total reps so in the first round, there are 15/arm. Stagger the feet accordingly and pull the DB all the way to the chest each rep.