MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Hand Release Push ups
15 Bent Over Row (Empty Bar)
20 Air Squats
25 Sit Ups

SKILLS
Deadlift – in 10min find first attempt

CONDITIONING

“DEADLIFT”

Every 3 min per 21 min
2-2-2-2-2-2-2
Deadlift

Build up in weight