1) WARM-UP:

Stretch

Mobility: 90/90’s x 10, Lunge with twist x 10

2 Rounds:

10 x Good mornings

10 x Pushups

100m run

2) STRENGTH:

Every 90 seconds for 12 min

Deadlift 5@70%, 3@75%, 5@75%, 3@80%

Push Press x 5

—2 min rest—

Alt. EMOM 6:

PVC Overhead Good mornings x 10 (Rx+ DB)

DB Pullovers x 10

3) METCON: Partner Workout

Modified “Manuel”

2 Rounds for Reps

3 min max Rope Climbs (Rx+ Legless, scaled rope pulls)

2 min Max Air Squats

2 min Max Pushups (Rx+ HRPU, scaled knees)

3 min to Run 400m (Rx+ together)

*Split reps as needed