WARM-UP

2 ROUNDS

10 Good Mornings

10 Bird Dogs

10 Glute Bridge-Ups

10 Alt Step Ups

Into…

2 ROUNDS

8 Barbell RDL

10 Tuck Ups/ V Ups

10 Box Jumps

8 Kip Swings

WORKOUT (PERFORMANCE)

EVERY 3:00 × 6 SETS

10 Deadlifts (225/155)

15 Box Jumps (30/24)

Max Toes to Bar in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Bar)

KG BB: (100/70)

WORKOUT (FITNESS)

EVERY 3:00 × 6 SETS

10 Deadlifts (155/105)

15 Box Jumps (24/20)

Max Toes to Something in Time

Remaining..

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Something)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1- :45 Calf or Foot Smash

MIN 2 – :45 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose