Warm up

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps.

Metcon

3 rounds of 15 lunges and 15 sit up, AMRAP 3 min, rest 2 min.

Review the points of performance taking careful note that the sumo deadlift setup will place the feet outside the shoulders and the hands inside the legs. Ensure the shoulders stay back by squeezing the lats. During the bench press, keep the upper back tight by squeezing the lats and locking the shoulder blades in place. Prevent elbow flare by keeping the elbow under the fists. Keep the glutes on the bench and do not allow the lower back to over arch.

Start the working sets of each exercise at around 80% of a 1-rep max. All 5 sets should feel heavy. Slight deviations in the points of performance are to be expected when working near max loads, but do not use this as an excuse for poor technique. Record loads lifted to track progress.