WARM-UP

1 ROUND

40 Line hops

:30/:30 Knee Over Toe Lunge Stretch

10 Good Mornings

Into…

1 ROUND

50 Single Unders

10 Air Squats

20 Glute Bridge March

Into…

1 ROUND

50 Single Unders OR Double Unders

10 Narrow Air Squats

10 Empty Bar Deadlifts

STRENGTH (ALL) — 3×5 Deadlifts

Deadlift for load:

#1: 5 reps

#2:5 reps

#3:5 reos

WORKOUT (PERFORMANCE)

AMRAP × 13 MINUTES

40 Double Unders

20 Alt. Pistols

10 Deadlifts (185/135)

(Score is Rounds + Reps)

KG BB: (85/60)

WORKOUT (FITNESS)

AMRAP × 13 MINUTES

80 Single Unders

20 Heel Elevated Air Squats

10 Deadlifts (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

FOR RECOVERY

1-2 ROUNDS

10 Cat/ Cows

10 Scorpions

2:00 Seated Straddle Stretch