Warm UP:

• .5 Distance Bike  

• 5 burpee 

• 10 Banded Good Mornings 

• 10/10 Lateral band walk 

• Hips swings and foam roll as needed 

Performance: Deadlift
6-4-4-2  
* keep load moderate to moderate heavy focusing on sounds mechanics

Fitness: 3 Rounds: 

• 10 Kb Deadlift 

• 10/10 Single Leg Glute Bridge 

• 10 Skaters 

Performance/Fitness 
3 sets: 

• 10 Box Jumps/ Step Ups 

• 20 Wall Ball  

• 30 Kb Swing   

• 100 Jump Rope 

• Prowler Push Down and Back AHAP

-rest 1:00 between sets-