Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: Banded hamstring up, outside and across

Health and Fitness
A. Four sets of:
A1. Romanian Deadlift x 6-8 reps @ 30X1, Rest 60 seconds
A2. Wall Climbs* x 3 reps, Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B. AMRAP in 19 minutes of:
10 KBS
10 push-ups
10 T2B or knee raises

A. Five sets of:
Deadlift – build to a heavy double in five sets
Rest 2-3 minutes
B. Three sets
Weighted Dips x 1-3 reps, Rest 2min (increase through the sets)
Work on mobility of choice during your rest

C. AMRAP in 19 minutes of:
10 deadlifts 135/95
10 push-ups
10 T2B

D. Mobility = Foam Roll