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Warm Up
3 Rounds
20 Jumping Jacks
15 Band Good Morning
10 Spider Lunges
5 Hips to Wall

Strength
Deadlift (25 Min)
Prep 1×10 RDL w/bar, 3×5 working up
Work: 3×8 (~65% 1RM or weight you could lift for 10-12 reps)

Team Met Con* (in 4 groups of 4)
20 Deadlifts (M:225/185/135, W:153/123/93)
30 KB Swings
40 Ab Mat sit ups
50 Alt OH Plate Lunges
40 Ab Mat sit ups
30 KB Swings
20 Deadlifts

*Once through, follow the leader

Mobility
Band Hamstring Series

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