Warm Up3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.

Run to fence and back 20 Lateral Band Walks/side

10 MB Tall Kneeling to Standing (5/side)- bear hug the ball and start with kneeling and move to standing alternating the foot you start with each time.

Mobility for DL

1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw

1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: deadlifts 12 x 3 reps @ 70% Rest :60 Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible.


For Time 800m Run then 4 rounds of 3 deadlifts 205/165 7 HSPU or pike box push ups then 400m Run