MOBILITY&WARM UP

3 Rounds

400 Meter Run or Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

Warmup Set 1

5 Sumo Deadlift High Pull (Lighter Weight)
10 Calorie Row
15 Air Squats

Build to Workout Weight

Warmup Set 2

3 Sumo Deadlift High Pull
5 Calorie Row
10 Air Squat

CONDITIONING

“SHIPWRECKED “

For Time:
25 Sumo Deadlift High Pull #51/35
50/35 Calorie Row
100 Air Squat