Warm Up
3 Rounds
15 Band Good Mornings
10 Squats
5 Squat to Bootstrappers
15 Jumping Jacks
10 Jump Squats
5 Hanging Scap Retractions
Met Con
Prep:
1×10 RDL w/ bar+ 10 Step Ups
1×5 Deadlifts+ 5 Kip Swings
1×5 Deadlifts+ 5 Box Jumps
1×5 Deadlifts+ 5 Kip Swings (work up in sets of 5 DLs to working weight)
3 Rounds
Row 30/20 Cals
15 Deadlifts (M:275/225/185/135/95, W:183/153/123/93/63)
30 Ab Mat Sit Ups
15 Box Jumps
15 Toes to Bar
Follow the leader in groups of 3-4. Leader waits for last person to finish T2B before beginning next round.
Rowing should be finished under 2 minutes
Deadlift weight should be no more than 65% 1RM (ex: 1RM of 365, 65%=237, so use 225 option)
