Warm Up

30 seconds work / 10 seconds rest / 2 rounds

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Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Pull-ups
KB Swings

Deadlift Demo / Practice / Form Checks

Strength

Deadlift

Every 2.5 minute on the minute x 3 rounds
Deadlift x 8 reps / build each round

Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

4 Rounds for Time

COMPETITIVE

50 Burpee Box Climb Overs (40 / 30)
40 KB Swings (50 / 35)

*remove 10 reps from each movement each round. Hands can touch the box.

PERFORMANCE

50 Burpee Box Climb Overs (30 / 24)
40 KB Swings (35 / 25)

*remove 10 reps from each movement each round. Hands can touch the box.

LIFESTYLE

50 Burpee Box Climb Overs
40 Band Good Mornings

*remove 10 reps from each movement each round. Hands can touch the box.