Warm Up

30 seconds work / 10 seconds rest / 2 rounds

Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Band Scapular Overhead Press
Jump Squats

Deadlift Demo / Practice / Form Checks

Strength

Deadlift

Every 3 minute on the minute x 8 rounds

Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep

*This is a 1 rep max test, have fun and be safe.

WOD

For Time

COMPETITIVE

21 – 18 – 15 – 12 – 9 reps
Wall Balls (20 / 14)
Med Ball Sit-ups

PERFORMANCE

21 – 18 – 15 – 12 – 9 reps
Wall Balls (14 / 10)
Med Ball Sit-ups

LIFESTYLE

21 – 18 – 15 – 12 – 9 reps
Wall Balls
Med Ball Sit-ups