WARM UP

Ladder Drills x 2 Ea.

• High Knees
• Lateral High Knees – R
• Lateral High Knees – L
  • then 20 pushups + 15 KBS
• Icky Shuffle
• Wide-outs
• In-in-out-out
  • then 15 pushups + 10 KBS
• Lateral In-in-out-out-R
• Lateral In-in-out-out-L
• Tuck Jumps
  • then 10 pushups + 5 KBS

MOBILITY

1:00/1:00 couch stretch
1:00 childs pose

STRENGTH

a1. DEADLIFTS

Set 1 – 5 reps Deadlifts (185/115)

Set 2 – 4 reps Deadlifts

Set 3 – 3 reps Deadlifts

Set 4 – 2 reps Deadlifts

a2. 5/5 SA DB Split Jerk

a3. 10/10 SA DB Bench Rows

*Rest 60s

METCON

AMRAP 5 Min

• Buy in: 400M Run (1.5 times around building…unlock back door)
• 12 Deadlifts – 135/85
• 12 over the bar jumps

*Rest 3 minutes/stretch

AMRAP 5 Min

• Buy in: 400M Run
• 9 Deadlifts – 155/95
• 9 over the bar jumps

*Rest 3 minutes/stretch

AMRAP 5 Min

• Buy in: 400M Run
• 6 Deadlifts – 175/105
• 6 over the bar jumps