Mobilize, then:
Warm-Up Prep
Two rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
25 Banded Good Mornings
20 Banded Face Pulls
15 Single-Leg Hip Bridges (each leg)
10 Supine Ring Rows
100-Foot Sandbag/Medball Bearhug Carry (slow pace)
A.
Five sets of:
Deadlift
Rest as needed
*Sets 1-2: 2 reps @ 80%
*Sets 3-4: 1 rep @ 85%
*Set 5: 1 rep @ 88-90%
B.
35-54:
Against a 20-minute running clock…
Four rounds of:
40 Drag or Heavy Rope Double-Unders or 60 Double-Unders
15 Burpee Box Jump-Overs (24″/20″)
4 Rope Climbs (15′)