WARM-UP

2 ROUNDS

200m Run

10 Leg Swings (Front/Back)

10 Leg Swings (Right/Left)

10 BW Good Mornings*

5 Inch Worm + Push-Up**

10 Slow Deadbugs

*Add Barbell in RD2

**8 Hand-Release Push-Ups in RD2

STRENGTH (ALL) — Build to a 1-Rep Deadlift

Deadlift for load:

#1:1 rep

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME

400m Run

25 Hand Release Push-Ups

25 Deadlifts (185/135)

(Score is Time)

KG BB: (85/60)

WORKOUT (FITNESS)

2 ROUNDS FOR TIME

400m Run

20 Push-Ups

20 Deadlifts (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Slow Empty BB Jefferson Curls

8/8 Sciatic Nerve Floss

10 Slow Cat Cows

10 Alt. Scorpions

-Rest as Needed b/t Sets-