Warm Up

Repeat For 5 Minutes
10 Dumbbell Sumo Deadlift
10 Dumbbell Floor Press
20 Jumping Jacks

Strength – Deadlift

3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute

WOD

14 Minute AMRAP

COMPETITIVE

20 Sit Ups
15 Push Ups
10 Double Dumbbell Deadlift (50/35)

PERFORMANCE

20 Sit Ups
10 Push Ups
10 Double Dumbbell Deadlift (35/25)

LIFESTYLE

15 Crunches
10 Knee Push Ups
10 Double Dumbbell Deadlift

Stimulus Points

Go Unbroken As Long As Possible

Accessories
Every 1.5 minute on the minute x 3 rounds
1) 10 Band Lat Pull Down
2) 30 seconds Plank

Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Forward Fold Stretch