1) WARM-UP:

Stretch

Mobility: PVC Good morning w/twist x 10, Wall quad 2 x 15 sec

2 Rounds:

1 min Row/Ski/AAB

30 sec plank

5 each x Single Arm, Single Leg KB RDL

2) STRENGTH:

Every 2 min for 6 min:

Deadlift x 5 @70, 72, 75%

—1 min rest—

EMOM 4:

10 x GHDSU

3) METCON: EMOM 7

8 x T2B (Rx+ 10, scaled knee raises x 10)

8 x Burpees (Rx+ 10)