MOBILITY & WARM UP

3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

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 

2 Rounds, steadily building in two items

2 Deadlifts
10 Double Unders
2 Burpees Box Jump Over

CONDITIONING

“PAINFUL”
AMRAP 20′
5 Deadlifts #102/70
25 Double Unders
5 Burpees Box Jump Over