Warm Up
30 seconds work / 10 seconds rest / 2 rounds
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Deep Alternating Lunges
Side Lunges
Band Good Morning
Band Scapular Overhead Press
Pull-up Negatives
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 2 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
AMRAP – 7 minutes
COMPETITIVE
20 Pull-ups
8 Thrusters (95 / 65)
PERFORMANCE
20 Jumping Pull-ups
8 Thrusters (45 / 35)
LIFESTYLE
20 Ring Rows
8 Med Ball Thrusters