Warm Up
3 Rounds
Inchworm 20 ft
5 Squat to Bootstrappers
Spider Crawl 20 ft
10 Alt Dead Bugs
Strength
Deadlift (25 Min)
Prep: 1×10 RDL w/ bar, 4×3 deadlifts working up
Work: 3-3-2-2-2 working up
Every :45 for 12 Minutes (8 Rounds each)
A) 3 Deadlift “speed pulls”
B) 8 OH plate Lunges
Mobility
1:30 Quad&Hip Stretch/ side
