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Warm-up: CF warm up x2
Pre-mobilty: Posterior Chain smash and floss

Health and Fitness
Workout of the Day
A. Four sets of:
A1. Deadlift x 8-10 reps @ 3011, Rest 60 seconds
A2. Russian Step ups x 8-10 reps @2010, Rest 60 seconds
A3. Ring Rows x10-12 @2111, rest 60s
B. AMRAP in 10 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
10 Burpees
100 Meter Run
Classic:
A. Four sets of:
A1. Deadlift x 3-5 reps, Rest 2min (build to today’s heavy 3)
B. Three sets of:
A2. Russian Step ups (do not move foot from box, complete all reps on one side) x 8-10 reps @2010, Rest 60 seconds
A3. Ring Rows x10-12 @2111, rest 60s
*advanced do weighted PLU*
B. AMRAP in 10 minutes of:
5 Dumbbell Man-Makers (2×35/20)
100 Meter Run
10 Burpees
100 Meter Run
C. Mobility = Foam Roll