MOBILITY & WARM UP

400 mt easy jog
20 PVC Pass Through
10 Alternate Samson Stretch
10 Plate Counterbalance Cossack Squats
20 Slow Prisoner Good Morning
then:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Plate Overhead Walking Lunges
10 Plate Ground to Overhead

SKILLS & SPECIFIC WARM UP
Deadlift

Take 10:00 to build up to a heavy set of 2 Deadlift

Accumulate:
2:00 plank hold
2:00 hollow hold

CONDITIONING
“DIAGRAM 12”

4 x AMRAP 3′ Rest 1:30
12 Deadlift #70/52
12 Facing the bar Burpees