MOBILITY & WARM UP
Movement Prep/Activation and Increasing Heart Rate
AMRAP 12 MINUTES FOR QUALITY
30/25 Calorie Row (OR 300m Jog)
20 Banded Good Morning
10 Box Step Up
10 Single Arm Suitcase Deadlift (each side)

SKILLS & SPECIFIC WARM UP
Deadlift
1 Set (fast)
6 Deadlift (at workout weight 1)
6 Box jump Overs
2 Deadlift (at workout weight 2)
2 Box jump Overs

CONDITIONING
“EVERYTHING HURTS”

30-20-10
Deadlift #61/43
Box jump Overs #60/50

-Rest 1:1-

15-12-9
Deadlift #102/83
Box Jump Overs #75/60