WARM-UP

2 ROUNDS

5 Cat/Cows

5/5 Staggered Stance Good Mornings

10 Scap Push-Ups

10 Alt. 90-90 Hip Rotations

Into…

2 ROUNDS

5 Jefferson Curls

5/5 Staggered Stance Deadlifts

10 Knee Push-Ups

10 Air Squats

STRENGTH (ALL) — ON A 25:00 RUNNING CLOCK… Build to a Heavy Rep Deadlift

Deadlift for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

6 Deadlifts (275/185)

12 Push-Ups

18 Air Squats

(Score is Rounds + Reps)

KG BB: (125/85)

WORKOUT (FITNESS)

AMRAP × 12 MINUTES

6 Deadlifts (185/135)

8 Push-Ups

18 Air Squats

(Score is Rounds + Reps)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll

10 Cat/ Cows

10 Alt. Dead Bugs

1:00 Rebound Pose

-Rest as Needed b/t Sets-