A. Group Warmup
Foam Roll 2 minutes
Jump Rope 2 minutes
Banded hip extensions 1×10
RDL 1×10
Banded good mornings 1×10
B. Strength
Take 20 minutes to work up to a 1 rep max deadlift
10-8-6-3-1-1-1
90 seconds rest between sets
C. Wod
7 minute AMRAP
Barbell Complex (95/65)
1 Deadlift
1 Power clean
1 Hang clean
1 Push press
**All of the above moves performed in sequential order equates 1 rep. Each time the barbell is dropped between reps, perform 10 air squats.
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Jason Archer
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