Warm-up (No Measure)
2 ROUNDS
10/10 Leg Swings
5 Bootstrappers
5 Inch Worms + Push-Up
5/5 Single Leg RDL
Into…
2 ROUNDS
:20 Hollow Hold
10 Good Mornings
8 Groiners
6 Up-Downs with Jump*
*Focus on a tall jump at the top of the Up-Down, emphasizing opening the hips at the top of the jump.
Extended Warm-up- Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – Building to Heavy 5-Rep Deadlift*
MIN 2 – 20 Hollow Rocks
*Start moderate and build each round. Goal is to end very close or slightly above workout weight.
(Score is Weight)
Workout – Metcon (Time)
FOR TIME
10-8-6
Deadlifts (315/205)|(225/155)
10-20-30
Burpee to Target*
*Ideally 6″ Above Standing Reach
(Score is Time)
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