WARM-UP

2 ROUNDS

:20 Jumping Jacks

:20 Forward + Backward Legs Swings (:10

Each Leg)

:20 Crossbody Leg Swings (:10 Each Leg)

:20 Butt Kickers

:20 Good Mornings

:20 Glute Bridge Ups

Into…

AMRAP × 5 MINUTES

200m Run

10 Barbell RDL

10 Bird Dogs

STRENGTH (ALL) – Build to a Moderate Heavy 5-Rep Deadlift

Deadlift for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

FOR TIME

800m Run

15 Deadlifts (275/185)

-Rest 2:00-

600m Run

20 Deadlifts (225/155)

-Rest 2:00-

400m Run

25 Deadlifts (185/135)

(Score is Time)

KG BB1: (125/85)

KG BB2: (100/70)

KG BB3: (85/60)

WORKOUT (FITNESS)

FOR TIME

800m Run

15 Deadlifts (185/135)

-Rest 2:00-

600m Run

20 Deadlifts (155/105)

-Rest 2:00-

400m Run

25 Deadlifts (135/95)

(Score is Time)

KG BB1: (85/60)

KG BB2: (70/47.5)

KG BB3: (60/42.5)

OPTIONAL COOL DOWN (ALL)

5-10 MINUTE FOAM ROLL

Options….

Quads

Glutes

Lats

Calves