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 3 reps / build each round

Sandbag Hug
EMOM for 8 Reps x 3 Rounds

WOD

3 Rounds for time – 18 minutes

COMPETITIVE

30 Ring Rows (comp standard below)
20 Alternating Single Leg Squats
5 Wall Walks

*Comp ring rows should have the rings set at elbow height and feet in line with the rig upright when leaned back. Full extend arms and touch chest on the pull.

PERFORMANCE

30 Ring Rows
20 Alternating Lunges
5 Two-steps Wall Walks

LIFESTYLE

30 DB Row
20 Alternating Lunges
5 Bear Crawls (1.5 meters)