Warm Up

Every Minute on the Minute

Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Bird-dogs
Scap Push Ups
PVC Deadlift (2-1-2-1) (Lowering – Bottom – Raise – Top)

On Coaches Call Out

5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
5 Reps: Dead Stop KB Swings
5 Reps: KB Swings
5 Reps Wall Ball Thrusters
5 Reps Wall Balls
20 Seconds Skipping
20 Seconds Penguin Jumps
15 Reps: Double Unders or Scaled Equivalent
10 Reps: High Plank Shoulder Taps
10 Reps: Pike Hold Shoulde Taps
3 Reps: Inchworms
1 Reps: Wall Walks

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 65% 1 Rep Max

WOD

4 Rounds X 5 Minutes On / 1 Minute Off

COMPETITIVE

50 Double Unders
500M Row
Max Reps (Movement Changes Each Round)

1 = Wall Walks
2 = KB Swings (53/35)
3 = Wall Balls (20/14)
4 = Burpees

PERFORMANCE

50 Single/Double Unders
500M Row
Max Reps (Movement Changes Each Round)

1 = Scaled Wall Walks
2 = KB Swings (35/25)
3 = Wall Balls (14/10)
4 = Burpees

LIFESTYLE

50 Single Unders
2 Minutes Row
Max Reps (Movement Changes Each Round)

1 = Inchworms
2 = KB Swings
3 = Goblet Squat
4 = No Push up Burpees