WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

10/10 Leg Swings Forward + Backwards

10/10 Leg Swings Side to Side

10 Tib + Calf Raises

5 Bootstrappers

into…

2 ROUNDS

50 Single Unders*

10 Glute Bridge Raises

10 Deadbugs

10 RDLs

*RND 2: Optional 25 Double Unders

STRENGTH (ALL) — 5×5 Tempo Deadlifts

(31X1)

Deadlift for load:

1. 5 reps

2. 5 reps

3. 5 reps

4. 5 reps

5. 5 reps

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

35 Double Unders*

10 Deadlifts (185/135)

*Option for Unbroken Double Unders.

(Score is Rounds + Reps)

KG BB: (85/60)

WORKOUT (FITNESS)

AMRAP × 8 MINUTES

70 Single Unders

10 Deadlifts (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

1-2 ROUNDS FOR QUALITY

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-