Sumo Deadlift
5-5-3-3-3-3
http://www.youtube.com/watch?v=XEiBubpVzRs
Decent video giving you a very brief look at the Sumo Deadlift. Really focus on driving those knees out like crazy. You should feel a good stretch in your hips and groin before pulling off the ground. I don’t like this lady’s head position, I feel she’s looking up too much in the bottom position. When you keep your spine in a good, neutral position, you’ll be looking more towards the ground.
then
21-15-9
Pullups
Deadlift (225/155)
*Run 1 lap around both buildings BEFORE each round