Warm Up

30 seconds work / 10 seconds rest / 2 rounds

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Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Pull-ups
KB Swings

Deadlift Demo / Practice / Form Checks

Strength

Deadlift

Every 2.5 minute on the minute x 3 rounds
Deadlift x 8 reps / build each round

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

WOD

AMRAP 12 min

COMPETITIVE

8 Deadlifts (205 / 145)
10 Toes-to-Bar
200 meter RUN!! 🙂

PERFORMANCE

8 Deadlifts (155 / 110)
10 Knee Raise
200 meter RUN!! 🙂

LIFESTYLE

8 Deadlifts
200 meter RUN!! 🙂