WARM UP

SMR
T-spine 2:00
Lats :90/90
IT Band :90/90

FLEX
Childs Pose :90
Static Hamstring L/R 1:00/1:00

ACTIVATION

2 Rounds:

• 10/10 SL Squat
• 15 monster band upright rows
• 15 monster band bent-over rows

PART I.

For Time:

800M Run (x3 around)
3 Deadlifts (max effort)
21 DB Squat Cleans
400M Run (1.5)
9 Deadlifts
15 DB Squat Cleans
200M Run
15 Deadlifts
9 DB Squat Cleans

REST 5:00 Between PI/II.

PART II.

With a Parter, EMOM x 16 Minutes (8 rounds each):

50 meter banded back peddle