Warm Up: EMOM
- Jump rope
- Banded Goodmorning
- hip swings
- mountain climbers
- hollow hold or rock
Warm up to the deadlift weight for you
AMRAP 20 minutes
- 6 Deadlift (225/155)
- 7 Burpee
- 10 kb swing 53/36
- 200m row or 10/7 cal bike
- *post rounds completed
- *scale to KB Deadlift
Finisher:
- 3 sets NFT:
- 10 weighted Glute Bridge or 5/5 Single Leg Glute Bridge
- 20 sec side plank each side
- 10 back extensions or superman