MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
2 Rounds: NOT FOR TIME
3 Deadlifts (ADD. Weight)
6 Burpees
9 Toes-to-bar

CONDITIONING

“THE KNOCK”

AMRAP 16 Minutes
6 Deadlifts #102/85
12 Burpees
15 Toes-to-bar