At Firewall Workout:
Build for 15 minutes:
3 Sumo Deadlifts (Dead-stop)
Sumo Deadlift High-pulls (75,55)
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.
40-30-20-10 DB Sumo Deadlift High Pulls
30-24-18-12 DB Bent Over Rows
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.