MOBILITY & WARM UP
Rotating Stations Every 2:00, 
1 – Calorie Row in 1’45”
2 – 3 Russian Baby Makers, Slow Walkouts, Spidermans 
3 – 35/30 Calorie Airdyne Bike/ C2 Bike
4 – 3 Scap Retractions+1-2 Strict Pull-Ups+5 Wall Squats

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 3 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
Then:
3 Rounds of Deadlift
7 – 5 – 3 #50-60-70% 1 RM

CONDITIONING 
Every 2′
Establish Heavy Singles of Deadlift* 
5 – 3 – 2 – 1 – 1 – 1 – 1