MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks 
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

SKILLS & SPECIFIC WARM UP

Deadlift

Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck) 
5 Stiff-Legged Deadlifts 
5 Overhead Squats

2 Rounds, steadily building in two items

6 Deadlift
30 Sec Row
4 Box Jump over
3 Deadlifts

CONDITIONING

QUICK AND PAINFUL 
3-9-15-21-15-9-3
Deadlifts #92/65
Cal Row
Box Jump Over