Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles

Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds

Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Empty Bar Bench Press X 10 Reps
Empty Bar Deadlift X 10 Reps
Burpees X 10 Reps

Strength

Deadlift

Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1RM

WOD

4 Rounds ~ For Time

COMPETITIVE

8 Deadlifts (205/145)
16 Burpees Over Bar

PERFORMANCE

8 Deadlifts (145/100)
16 Burpees Over Bar

LIFESTYLE

8 Deadlifts (50% 1RM)
16 No Push-up Burpee Over Bar