MOBILITY & WARM UP
AMRAP 10′:
10 Alternating Spiderman Stretch
5 Single-Leg KB Deadlift / Leg
10 Up-Downs
5 Single-Arm KB Swings / Arm

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

Round 1
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-25# to each side)
:20 Bike (easy pace)
Round 2
1 Set:
3 Box Jumps
5 Sumo Deadlift High Pulls (add 5-15# to each side)
:20 Bike (moderate pace)
Round 3
1 Set:
3 Box Jumps (should be workout height)
5 Sumo Deadlift High Pulls (should be workout load)
:20 Bike (fast pace)

CONDITIONING

“FUCHSIA”

5 Rounds For Time:
10 Box Jumps #60/50
15 Sumo Deadlift High Pulls #52.5/35
20/15 Calorie Row