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: Box Step Up
5 Reps: Sit Up
200M Row

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 70% 1 Rep Max

WOD

For Time

COMPETITIVE

1500M Row
100 Box Step Overs (24/20)
50 Sit Ups

PERFORMANCE

1300M Row
100 Box Step Overs
50 Sit Ups

LIFESTYLE

1000M Row
100 Plate Step Overs
50 Crunches

Stimulus: This Is a Cardio and Muscle Endurance Workout. Take Your Time Chipping Away at the Reps, and Give Your Hip Flexors a Good Stretch After.