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 
*post rounds completed 
**scale to KB Deadlift 

Finisher: 3 sets NFT: 

• 5/5 Single Leg Glute Bridge 

• 20 sec side plank each side

• 10 back extensions or superman