Warm Up

30 seconds work / 10 seconds rest / 2 rounds

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Hanging or Lying Knee Raise
Side Lunges
Band Good Mornings
Band Scapular Overhead Press
Jump Squats

Deadlift Demo / Practice / Form Checks

Strength

Deadlift

Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round

Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

AMRAP – 12 minutes

COMPETITIVE

8 deadlifts (205/145)
10 toes to bar
200m row or 10 cal bike

PERFORMANCE

8 Deadlifts (160/115)
10 Leg Raises or Knees to Chest/Elbows
200m Row or 10 cal Bike

LIFESTYLE

8 Deadlifts
10 Lying Leg Raises or Hanging Knees Raise
200m Row or 10 cal Bike