Warm Up
2-3 ROUNDS
100m Run
10 Ankle Circles/Foot (5 clockwise + 5 counter-clockwise/foot)
5 Med. Ball Front Squats + 5 Med. Ball Push Press
10 Alt. Box Step-Ups
5 Bodyweight Good Mornings + 5/5 Single Leg Good Mornings
Skill
Deadlift*
2×5 @ 75%
2×5 @ 80%
1×5 @ 85%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to
adjust % up.
Partner Workout In Teams Of 2
3 ROUNDS FOR TIME*
30 Burpees Synchro
60 Wall Balls
40 Box Jumps
20 Deadlifts
*P1 & P2 do burpees together. Other movements are split as needed. P1 works while P2 rests