WARM UP:

3-4 Rounds
15/12 Calorie Row (Moderate/Fast)
10-15 Banded Good Mornings
10-15 Russian Kettlebell Swings (moderate weight)
5 Inchworms
3 Half Bottom Burpees, 3 Spiderman Lunge Stretch (each side)
3-5 Deadlifts (ascending weight)

SKILLS & SPECIFIC WARM UP
Deadlift

1 Set (at workout pace):
1-2-1 (4 total of each)
Deadlift (at workout weight)
Bar Facing Burpee

CONDITIONING

“OPEN 22.1″

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:

• Deadlifts
• Bar-facing burpees

♀ 102.5
♂ 75

Time cap: 10 minutes