Mobilize, then:
Warm-Up Primer
Two rounds at increasing effort of:
10/7 Calorie Machine of Choice
10 Goat Bag Swings
10 Seconds Rocking Box Bridge or Wall Bridge
30 Seconds Hollow Body Hold
A.
Three sets
6 Deadlifts to the knee + 6 Dimmels @ 65-70% of 1-RM Deadlift
Rest as needed
B.
35-44:
Five sets for times of:
30 Heavy Rope Double Unders or 50 Double Unders
One round of “DT”
20/15 Calorie Row
Rest 60 seconds
Record total time including rest (4 minutes worth of rest)
“DT”
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans
6 Shoulder to Overhead
C. 4x :30 sec side plank (each)