WARM-UP

MOBILITY WARM-UP

10 Good Mornings

10 Glute Bridge

10 Dead Bugs

5/5 Scorpion Twists

10 Supermans

Into…

2 ROUNDS

10 BB RDL

8 Tuck-Ups

6 Kip Swings

STRENGTH (ALL) — ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift

Deadlift for load:

#1:1 rep

WORKOUT (PERFORMANCE)

AMRAP X 8 MINUTES

1-2-3-and so on…

Deadlifts (315/225)

2-4-6-and so on…

Toes to Bar

(Score is Total Reps)

KG BB: (143/93)

WORKOUT (FITNESS)

AMRAP x 8 MINUTES

1-2-3-and so on…

Deadlifts (225/155)

2-4-6-and so on…

Toes to Something

(Score is Total Reps)

KG BB: (100/70)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)