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
Deadlift – Box Jump

Round 1
1 Set:
3 Step Up
5 Deadlift #50% 1RM
200 mt Run (easy pace)
Round 2
1 Set:
3 Box Jumps
5 Deadlift #75% 1 RM
200 mt Run (Moderate Pace)
Round 3
1 Set:
3 Box Jumps Over
5 Deadlift #75% 1 RM
200 mt Run (fast pace)

CONDITIONING

“RED”

5 Rounds For Time:
10 Box Jumps Over #60/50
15 Deadlift #75% 1RM
400 mt Run