Warm Up

30 seconds work / 10 seconds rest / 2 rounds

Shuttle Runs
Bodyweight Squat Hold
Band Good Morning
Scap Pull-ups
Long Jump

Deadlift Demo / Practice / Form Checks

Strength

Deadlift

Every 2 minutes on the minute x 5 rounds
Deadlift x 5 reps / build each round

Deadbug
EMOM for 8 Reps x 3 Rounds

WOD

AMRAP – 13 minutes

COMPETITIVE

15/11 calorie Air Bike
3-5-7-9… Cleans (110 / 85)

PERFORMANCE

10/7 calorie Air Bike
3-5-7-9… Cleans (100 / 75)

LIFESTYLE

1 minute Air Bike
3-5-7-9… Cleans (80 / 60)