MOBILITY&WARM UP

3 Rounds

200 Meter Run
15 Calorie Bike

3 Rounds

20 Air Squats
15 Banded Good Mornings 
10 Overhead Circles (Each Direction) 
5 Inchworms

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP 

DEADLIFT

STRENGHT
Every 2’00” x 5 Rounds
5 DEADLIFT @65 @70 @75 @80 @80

CONDITIONING
“ LENDLINE NUMBER ”

AMRAP 15′:
15 THRUSTER #43/30
15 DOUBLE UNDERS