Movement Prep:

  • 2 Min. Hanstring Roll
  • 2 Min. Couch Stretch

Warm-up:

  • 2 Rounds of...
  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Russian KB Swings
  • 10 Push-ups
  • 200m Row

Strength:

5-5-5-5-5 Deadlift

Conditioning:

Teams of 2 w/1 Athlete working at a time

4 Rounds for time...

  • 400m Row
  • 4 Rope Climbs
  • 40m DB Walking Lunge (2x55/35)

Scaled:

Suitcase Deadlift, Rope-pull-to-stand