MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift – Double Unders

CONDITIONING

DEADLIFT

On the 6′ time cap, find your 1 RM of the day:
Deadlifts; then

3′ rest; then

CONDITIONING
“ANNIE EATEN HEAVY”
For Time
75-60-45-30-15 Double-Unders
50-40-30-20-10 Sit-Ups
15-12-9-6-3 Deadlift #75% 1RM of The Day