WARM-UP

1-2 ROUNDS

10 Alt. 90-90 Hip Rotations

5 Empty Barbell GoodMornings

10 Alt. Bird Dogs

5 Cat/Cows

into…

AMRAP × 5 MINUTES

5 PVC 3-Point Contact Drill

10 Air Squats to Med. Ball

5/5 Med. Ball Around the Worlds

10 Med. Ball Deadlifts

*Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips!

STRENGTH (ALL) — 3-3-3-3-3 Deadlift

Deadlift for load:

#1: 3 reps

WORKOUT (PERFORMANCE)

FOR TIME

50 Wall Balls (20/14)

25 Deadlifts (155/105)

40 Wall Balls

20 Deadlifts

30 Wall Balls

15 Deadlifts

(Score is Time)

KG WB: (9/6)

KB BB: (70/47.5)

WORKOUT (FITNESS)

FOR TIME

40 Wall Balls (14/10)

20 Deadlifts (115/75)

30 Wall Balls

15 Deadlifts

20 Wall Balls

10 Deadlifts

(Score is Time)

KG WB: (6/5)

KB BB: (52.5/35)

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-